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
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