Saturday
A1) 6X2 Push Jerk @Tough Load – rest 30 Sec
A2) 4 Strict Deficit HSPU + 4 kipping hspu – Aim for same deficit as last week & unbroken on your sets – rest 2-3 mins
B) 16 Min EMOM
Min 1 – 2-3 Ring Muscle Ups + 6-8 Hand Release Push Ups
Min 2 – 10-12 Pendlay Row – Pause one sec @ top of chest
Min 3 – 8-10 Heavy DB Bench Press
Min 4 – 3-5 Heavy Weighted Strict Ring Pull-Ups
C) EMOM x 15 min – All Same Minute
5 Toes to Bar
5 Push-ups
5 Power Clean and Overhead @ 95lbs
Rest 5 min
15 Min EMOM – All Same Minute
10/8 Cal Row
3-4 PC (165/105)
