A) EMOM x 15 min (5 sets):
1: 2-3 bench press @ 30X1
2: 2-3 weighted supinated pull-ups (sub negatives)
3: 6-8 pronated bent over BB row
*All BP heavier than 1/20’s CGBP.

B) Every 6 minutes x 24-30 minutes (4-5 sets):
3 minute running clock
– 500m row at 95%
– In remaining time AMRAP:
Strict ring dips (set 1&3) or strict supinated pull-ups (set 2&4)
R3M between sets; score is total number of ring dips and pull-ups.