Competition Programming 18.11.09

A. Strict Weighted Supinated Pull-Up – Quickly build to a tough double

B. Strict Press – 3×6-8 @40X1 tempo; Rest 2 minutes

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Every 3 minutes for 15 minutes (5 rounds)
Row 250/200m
5 Devils Press @50/35-lbs/hand
10 Burpee Over Erg