Every 3 Minutes x 4 Sets (12 Minutes): Strict Pronated Pull-up x 8 reps (21X2 Tempo) Rest 30 Seconds Front Leaning Rest on Rings x 40 Seconds Rest Remainder of Time

A.1: Strict Pull-up (4x8 tempo 21x2)

Rest 30 seconds

A.2: Front Lean Rest (4x40 seconds)

rest the remainder of the time


Today we are going to do a couplet for 5 rounds. Try to pick a weight for the push press that you can move continuously. This should hurt if it's done right! Try to go at an 80-85% pace throughout. Don't pace it out toooooo much.

Metcon (Time)

5 Rounds: 500m Row 15 Push Press (115/75)

Extra Work

Try to get this in before you go! 4 Rounds: 20 Band Pull Aparts 30 Seconds Ring Row Hold Rest 60 Seconds


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