A1) (3-5) Strict Pull Up @33X3, rest 1:00 x 3 sets
A2) 12-16 AlternatingArm DB/KB Bench Press @31X1, rest 1:00 x 3 sets **one arms stays up while you work the other**
B1) 6-8 Seated Dual DB Press @21X2, rest 1:00 x 3 sets
B2) 10 Bent Over Y and T Combo, rest 1:00 x 3 sets
C) Partner Wod – Partition, “You Go, I go” – Hidden Time Cap 😉
100 Thrusters 75/55 65/45
100 ring row **Rings measured at hip length**
200 DU
AMRAP Row Meters
D) 15sec hollow v-tuck hold
30sec hollow tuck amrap
15sec hollow v-tuck hold
30sec russian twist
rest as needed x 4-5 sets
E) Armor
3 rounds
40/30 Cal AD
15 box Jump overs
15 KBS
Summer Gunz
10-15 Hammer Curls
10-15 DB Overhead Tricep extension
10-15 Plate forward + Lateral Raise combo
rest as needed between
x 3-4 sets