5 sets of:
5 Bench Press ~ 75%
1-2 legless rope climbs
3 sets of:
6-12 Ring Dips
6-12 bent over BB row (sup. grip)
3 sets of:
10-15 ring rows
15-20 band pull aparts
Y-W-T hold
rest 60sec.
Work up to 90%
then 15x 1 @ 80%
For time:
30 strict Def. HSPU (4/2'')
20 MU
- 8min cap -
For time:
21-15-9 of:
Front squat (90/60kg)
C2B
cal row
- 14min cap -