A) EMOM x 15 min

1: 3-4 Close grip bench press @ 20X1 (heavier than 3/16)

2: 10-12 horizontal ring rows @ 20X1

3: 6-8 Tough good mornings (from ground) @20X1

 

B) Every 5 min x 20 minute (4 sets)…

3 min AMRAP:

– 500/400 m row

– Max burpee pull-ups in remaining time

R2M

 

*Arms must be locked out at bottom before pull-up.