| A) |
5X5 STrict WEighted Pull-Ups – Heavy as possible
|
| rest as needed | |
| B1) |
6,5,4 Push Press – rest 30 Sec
|
| B2) |
10-12 Strict Ring Dips – rest 30 Sec
|
| B3) |
10-12 Dual DB Push Press – heavt as possible
|
|
rest 2 mins X 3 Sets
|
|
| C) | 6 Min EMOM |
|
5-6 Ring Muscle Ups
|
|
| D) | For Time: |
| 18-15-12-9 | |
| HPC (155/105) | |
| Strict HSPU | |
| Pull-Ups | |
| Ring Push-Ups |
