A2) :10-:20 Pull Up ISO hold, rest :30-1:00
A1) 6-8 Single arm KB Press in half kneeling / per arm, @21X2, mod-tough, rest :30 between arms
rest 1:00 x 3-4 sets
B1)) 4-6 Elevated Ring row, false grip, @30X1, rest :30-1:00
B2) Max Set: HS Hold, every 3 sec perform Strict HSPU
rest 2:00 x 3-4 sets (scale with kipping HSPU if no strict, Box HSPU, push ups
with plank hold)
C) 7 Min AMRAP – focus on quality movement,
5/5 R/L Arm KB Deadlift 53/35
5/5 R/L Arm KB Clean (no squat)
5/5 R/L Arm S2OH
5/3 MU
D) Core / Accessory
:15-:20 Parallette LSit/Tuck hold
rest :10
12-15 hollow tucks
25 glute bridge with pause at top
rest 90sec x 4-5 sets
E) Armor
800m Run
1:00 plank KB drag
rest 5:00 x 3 sets