Fitness & Performance

A) E3M x 7 sets:
– 4 bench press @ 85% or 2 RIR

After odd sets:

– 4-8 weighted strict ring or supinated pull-ups OR 2-4 negative supinated pull-ups

After even sets

– 8-12 ring face pulls

Fitness

B) 5 rounds for time:

– 12 SA DB hang power snatch (6)

– 24 single unders (sub lateral hops)

– 8 strict pull-ups

– 200m run or 400m bike

R60S

Performance

B) 5 rounds for time:

– 12 SA DB hang power snatch (6/s @ 50/35)

– 24 double unders

– 8 strict or 12 kipping pull-ups

– 200m run or 500m bike

R60S

RX+ sub 8 CTB pull-ups or 2-4 UB bar or ring MUs