A. 9 minute EMOM
1 – 5/arm Off-Set Ring/TRX Row
2 – 3 Wall Climbs
3 – 6 Medball Slams
B. Strict Supinated Pull-Ups – Build to a heavy set of eight (weighted if needed)
C. Strict Supinated Chest to Bar Pull-Ups – 3xME (-2); Rest 120-sec
D1. Strict Press – 3×8-10 @21X1 Tempo; Rest 60-sec
D2. Supinated Bent Over Row – 3×8-10 @21X0 Tempo; Rest 120-sec
E1. Legless Rope Climb – 4×1-3; Rest 30-sec
E2. Feet Elevated Ring Row – 4×8-12; Rest 30-sec
E3. Banded Face Pulls – 4×30-45-sec; Rest 180-sec
+
3 Sets:
8 minute AMRAP @80%
15 Box Jump (Step Down) @24/20″
12 Wallball @20/14-lbs
9 Toes to Bar
Rest 3 minutes b/w
*Each set change the order
