A. Strict Pronated Pull-Ups – Build to a heavy set of eight (weighted if needed)

B1. Strict Press – 5×5 @21X1 Tempo; Rest 60-sec

B2. Supinated Bent Over Row – 5×5 @21X0 Tempo; Rest 120-sec
10 minute AMRAP @80%
Assault Bike 30/24 Cals
15 Wallball @20/14-lbs
10 Pull-ups (strict or kipping no butterfly allowed)
***For blog post write as (3 sets change order every set)

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