Wednesday
A1) 3X5 Strict Weighted Pull-Ups – *1 Sec Pause @top – rest 1 min
A2) 50FT HEAVY Seated Weighted Sled Pull – rest 2-3 mins
B) 8 Rounds: Not for Time Quality Reps
100m Run
3 Bar Muscle Ups – keep unbroken
6 Strict HSPU – TRY and keep unbroken
C) 16 Min EMOM
Min 1 – 20-30 DU + 3 PC (205/135)
Min 2 – 15/12 Cal Row – Scale row to 40 Sec if you cannot complete all cals
D) 5 Sets:
8 Strict T2B
Rest as needed
