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