Strength
1a) Close Grip Chin-up Clusters: 4 x 2.2.2 (10s). Rest 90s.
– Rest 10s between set of 2.
– Adv: Use added weight
– Int. Bodyweight
– Beg: Partner Assisted.
*All sets should be challenging
1b) Single Arm DB Neutral Grip Push Press: 4 x 5 ea. Rest 90s.
– Work up to a challenging weight
Metcon
For time:
40-30-20-10
Air Squats
25-20-15-10-5
Barbell Rows (115, 75)
5-4-3-2-1
Wall Climbs
Rx+:(135, 95) (Strict HSPU in place of Wall Climbs)
L3: (65, 35)
L2: (55, 25) (Half Wall Climb)
L1 Metcon:
21-15-9
Air Squats
Russian KBS (53, 35)
Box Push-ups
16:00 Cap