Prep:
3 Sets:
10 Ring Rows
20 sec HS Hold / OH KB Hold
Essentials
A. EMOM8
3 Banded Strict Pronated Pull Ups @ 31X1
B. Shoulder Press
5 reps @ 21X2
rest 2min x 5 sets
Start around 70% and stay there or build a little.
C. AMRAP12
15 cal Row
5 SA DB Push Press R 35/20
10-15 sec Bar Hang
5 SA DB Push Press L 35/20
30 sec FLR
Can accumulate bar hang
Fitness
A. EMOM8
1-4 UB Strict Pronated Pull Ups
B. Shoulder Press
5 reps @ 21X2
rest 2min x 5 sets
Start around 70% and stay there or build a little.
C. AMRAP12
15 cal Row
5 SA DB Push Press R 50/35
20 sec Bar Hang
5 SA DB Push Press L 50/35
30 sec FLR
Rx+ = 60/45# or heavier if can stay UB
Can accumulate bar hang