A) E3MOM x 9 min

– 8 push press TnG at 5-10lb heavier than last week (10/15)

B) 4 sets of:

– 5-10 or 10-15 strict HSPU (pick depending on ability)

R30S

– 8-10 bent over supinated barbell rows @ 2111

R30S

– 30 seconds of double unders

R30S

+

Row 350/300 m x 4-5 sets

– R3M, goal is max each set

 

*Sub CTB pull-ups with regular strict pull-ups or tough banded pull-ups.

*Sub HS walk with handstand hold + shoulder touches facing away or towards wall.