Fitness
A) E3.5M x 5 sets:
– 4-8 bench press (1 RIR)
– 2-4 supinated pull-up negatives (2-3 sec descent)
– 8-12 ring face pulls
B) 12 min AMRAP
– 10 RKB swings
– 8 push-ups
– 6 box step-ups
Performance
A) E3.5M x 5 sets:
– 1 RIR bench press @ 75-80%
– 4-8 strict ring or supinated pull-ups (weighted if able)
– 8-12 ring face pulls
B) 12 min AMRAP
– 12 RKB swings (53/35)
– 9 push-ups
– 6 box jump overs (24/20”)
RX+ complete w/ 6 HSPUs