| A) |
6X 5.5 Strict WEighted Pull-Ups + Strict Pull-Ups – Heavy as possible
|
| rest 1-2 mins | |
| B1) | 5,5,4,4 Push Press – rest 1 Min |
| B2) |
10 Pronated Ring Rows @31X2 – feet elevated on a box – rest 1 Min
|
| B3) | 20 Hand Release Push-Ups |
| rest 2 mins X 4 Sets | |
| C) | 7 Min EMOM |
| 4 Ring Muscle Ups | |
| D) |
3 Sets X 3 Min AMRAP – rest 3 mins
|
| 1 | 15 Bar Muscle Ups |
| 15 /12 Cal Row | |
| 50FT HS Walk | |
| rest | |
| 2 | 15 C2B |
| 15/12 Cal Row | |
| 15 HSPU | |
| rest | |
| 3 | 15 T2B |
| 15/12 Cal Row | |
| 15 Lateral Burpees over Rower |
