A. Five sets of:
Weighted Pull-Ups x 2 reps
Rest 30 seconds
Immediately followed by…
Five sets of:
30 seconds of Strict Supinated-Grip Pull-Ups x Max reps
Rest 30 seconds
B. Against a 4-minute running clock:
500 Meter Row
15 Box Jumps
Mountain Climbers x Max reps
Rest 4 minutes and complete three sets.
A. Every two minutes, for 12 minutes (6 sets of):
Front Squat x 2-3 reps
Build over the course of the sets to today’s heaviest double or triple.
B. In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:
135/95 lb Ground to Overhead
Rest 3 minutes
In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:
Wall Ball Shots
C. Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10-12 reps each arm @ 2110
Rest Day