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