STRENGTH/SKILL
A. HSPU; 3 sets for max reps unbroken
F: Seated DB Press x10 reps; 2020 tempo
P; Strict HSPU or piked off box
S: Defecit HSPU 45/25# hand on plates
B. Strict Pronated Pull Up; 8-10 min
3 sets; max reps unbroken
F: Ring Row @1010 tempo
P: Strict Pull Up
S: Strict CtB Pull Ups
WOD
"Fast and Furious"
For time @high effort
Row 20 Cal
+20x Alt Arm DB Power Snatch [10x Each arm]
+20x Burpee Box Jump Over
F: Row + Slam Ball + Burpee
P: 50/35#: 24/20"
S: 70/50#: 30/24"
