| Saturday | |
| A1) |
Strict Weighted C2B X 7-8 reps – 30 Sec rest – Aim for One more rep than last week and a bit heavier
|
| A2) | Strict Press X 5-7 Reps – HAP – 30 Sec rest |
| A3) | AMRAP Kipping HSPU to Deficit |
| Rest 2-3 Mins X 3 Sets | |
| B1) | Pendlay Row X5 HEAVY Reps @21X1 – 30 Sec |
| B2) | 1 Min AMRAP – Strict Supinated Pull-Ups |
| X 3 Sets rest 2-3 mins | |
| C) | For Quality – |
| 30 Strcit HSPU | |
| 30 Strcit Pull-Ups | |
| 20 Push Press (135/95) | |
| 20 Bar Muscle Ups | |
| D) | 3X5 Min AMRAPs |
| 800m Run – Scale to 3-3:30 mins for the run if needed | |
| AMRAP Burpee Box Jump Overs (30/24) | |
| rest 2 mins b/t sets |
