12.10.19 Tuesday

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

Fitness

A. EMOM10

1-4 UB Strict Pronated Pull Ups

Try to improve on last week. Keep reps same if they were tough last week.

B. Shoulder Press + Push Press

3 reps @ 21X2 + 3 Push Press
Every 2:30 x 5 sets
Start around 76% of Shoulder press and stay there or build a little.

C. AMRAP10

40 cal Row Buy in
+
AMRAP in remaining time
4 TTB
8 Burpees to Bar
4 Wall Walks

RX+ = 20′ UB HS walk for Wall walk

Essentials

A. EMOM10

3 Banded Strict Pronated Pull Ups @ 31X1

Try to keep same band height and color. Only increase difficulty if you can maintain all reps perfectly

B. Shoulder Press + Push Press

3 reps @ 21X2 + 3 Push Press
Every 2:30 x 5 sets
Start around 76% of Shoulder press and stay there or build a little.

C. AMRAP10

40 cal Row Buy in
+
AMRAP in remaining time
4 Knee Raises
8 Burpees to Bar
4 Inch Worms w/ Push Up