Strength
1a) Strict HSPU: 5 x 5. Rest 90s.
Scaling Options:
– Strict Shoulder Press: 5 x 5, add weight each set.
– Neutral Grip DB Press: 5 x 6. Pick one weight and complete all 5 sets with.
1b) Wide Grip Pull-ups: 5 x 4. Rest 90s.
– Added weight
– Bodyweight
– Or Partner Assisted
*Grip should be outside of shoulder width and should emphasize use of the lats
Conditioning
“Helen”
3 RFT:
400 Meter Run
21 KBS (53, 35)
12 Pull-ups
L3: (45, 30)
L2: (35, 25) (BA Pull-ups)
L1: (35, 25 Rus. Swing) (Ring Rows)
18:00 Cap