Prep:

Prep:
3 Sets:
10 Ring Rows
30 sec HS Hold / OH KB Hold

Fitness

A. 5min

Max reps – Strict Pronated Pull Ups.

You must do the eccentric of each rep. You cannot drop from the top.

B. Shoulder Press + Push Press

2 reps @ 21X2 + 3-5 Push Press
Every 2:30 x 5 sets
Start around 80% and stay there or build a little.

C. AMRAP10

30 DU
30 cal Row
30 DU
20 Burpees
30 DU
15 CTB

Rx+ = 10 Bar MU

Essentials

A. 5min

Max reps Banded Pronated Pull Ups

Same banded height and band as last week.

B. Shoulder Press + Push Press

2 reps @ 21X2 + 3-5 Push Press
Every 2:30 x 5 sets
Start around 80% and stay there or build a little.

C. AMRAP10

30 SU
30 cal Row
30 SU
20 Burpees
30 SU
15 Ring Rows