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