A) EMOM x 10 min

Min 1: Push press TnG x 2 (tough but build each set)

Min 2: Weighted/Negative pull-up x 2 (tough but build each set)

*Compare to 9/22

B) E3MOM x 9 min

– Push press TnG x 10 reps (start moderate and build heavy)

C) 3 sets for max reps of:

60 Seconds of strict HSPU/minimal kip HSPU/seated L DB press

60 Seconds of supinated strict pull-ups

immediately followed by…

3 sets for max reps of:

60 Seconds of ring dips

60 Seconds of bent over BB row (65/45)

 

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