STRENGTH
1) Strict Pull-ups: 1 x Max.
*Strict Band Assisted Pull-up
2) Handstand Push-up: 1 x Max.
*Seated DB Shoulder Press x Max Reps
3) Strict Chin-ups: 1 x submax.
*Strict Ring Rows
4) Push-ups: 1 x Max.
*Box Push-ups
*Rest as much as needed between sets.
METCON
EMOM 20:
Minute 1: 40 Double Unders
Minute 2: 15/12 T2B
Minute 2: 10 Cal Row
Minute 4: 15 Barbell Rows (135, 95)
Minute 5: 10 Weighted Step-ups (24, 20) (45, 25)
*Score = Your goal for this year Open