5 sets of:
6-8 DB-floor press (1sec. pause at bottom)
rest by feel
5 (wtd.) Chin ups
rest by feel
12min AMRAP of:
12 Push ups
12 BJ over (24/20'')
12 DB-GTOH (2x 15/10kg)
4 sets of:
6-8 DB-Bench Press
rest 60sec.
1-2 legless Rope climbs
rest 60sec.
3 sets of:
5min row (nose breathing only)
then 3min AMRAP of:
5 P. Clean (60/40kg)
5 strict HSPU
5 C2B
rest 2min
- go consistent on rower and hard on WOD -
total=28min
Accumulate 100 band pull aparts