A. Push Press – 5×5 @80-90% of last weeks heavy five

B. Ring to Chest Pull-Up – Build to a heavy set of three

C. C2B Pull Up – 2xMax(-2); rest as needed

D. Every 30-sec x 20
1 – 3 Bar Muscle Ups
2 – 3 Strict Handstand Push-Ups or Deficit Kipping

E. For Time:
40 Calorie Row
5 Wall Climbs
30 Calorie Row
10 Strict HSPU
20 Calorie Row
15 Deficit HSPU
10 Calorie Row
20 HSPU
+

3 sets:
20 Reverse Flyes @1111 Tempo
10 Dumbbell External Rotations @1111 Tempo

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