A) 6 min AMRAP @ 80-90%:

– 8 deadlifts (225/155, 185/125, 155/105)

– 8 CTB pull-ups

R4M

6 min AMRAP @ 80-90%:

– 8 burpee box jump overs (24/20”)

– 8 ring dips

R4M

6 min AMRAP @ 80-90%:

– 8 power cleans (135/95, 115/75, 95/65)

– 8 toes to bar

 

B) 4 sets for quality:

– 8/side single arm DB bench press @ 2111

– 6-10 supinated strict pull-ups @ 2111

– 10-12 banded pull-aparts

Rest as needed