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.
5 Rounds: 500m Row 15 Push Press (115/75)
Try to get this in before you go! 4 Rounds: 20 Band Pull Aparts 30 Seconds Ring Row Hold Rest 60 Seconds