12 Min EMOM

Level 9 Row WOD:
2 minutes Easy (RPE 4)
1 minute @ RPE 9 (~best 500m pace)
2 minutes Easy
1 minute @ RPE 9
2 minutes Easy
1 minute @ RPE 9
1 minute Easy

Spend 10 minutes doing Crossover Symmetry shoulder activation

12 Minute EMOM:
Odd Minutes: 30 seconds of max reps Chest to Bar Pull-ups
Even Minutes: 30 seconds of max reps  Bear Complexes (95/65)