STRENGTH/SKILL

A. 3 Sets of 10 Hollow Rocks + 5 MU Transitions

F: Ring Row isometric hold x20 sec

P: Banded Transition x5

S: Russian Dip x5

B. GBC Upper: Pull +
6/12/20;
6 Supinated Strict Pull Ups + 12 Ring Rows + 20 Bicep Curls

F: 5 Jumping pull ups w/slow negative + 10 Ring Rows + 15 Light DB Curls

P: As rx; assisted pull up as needed
S: Strict Weighted Supinated Pull Ups

One set every 4 min for 16 min;
should take about 1 min -90 sec. #thepumpisreal

WOD

One Set every 2 min for 12 min; 6 sets;
Run 200m +
Unbroken T2B

F: 15 Sit Ups or unbroken Hanging Knee Raises P; K2E or T2B
S: Straight Leg T2B