Strength: Upper Push/Pull

8 Min EMOM

Strict Pullups

*Choose a challenging, but repeatable rep number for all 8 sets

Movement Choices:
-Strict Pull-Ups
-Banded Strict Pull-Ups
-Ring Rows

Strict Press
5 x 5 @ 60-80%

**Increase Weight Each Set**

Conditioning

Against 12 Minutes…
3 Rounds:
10 Pullups
10 Wallballs

After 3 Rounds:
200 Meter Run with Medball

3 Rounds
5 Pullups
15 Wallballs

After 3 Rounds:
200 Meter Run with Medball

L1: C2B, 30/20
L2: C2B, 20/14
L3: Reg Pull-Up, 14/10
L4: Jump Pull-Up, 10/6, 100 M Run