A) EMOM x 10 min

1: 2-3 bench press

2: 2-3 supinated weighted pull-ups

 

*Start where you ended on last week’s BP and WPU.

 

B) Every 3 minutes x 4-6 rounds:

– 30 double unders

– 8 pull-ups

– 10/7 perfect push-ups

– 12 box jumps – SD (24/20”)

 

RX+ perform 8 CTB bar pull-ups.

 

C) Accessory – 3 sets:

– 10 bicep curls (BB or DB)

– 10 shoulder raises