Strength: Lats/Rings

A)EMOTM x 4

10-15 PVC Lat Press downs

Rest 1:00

B)EMOTM x 4

Ring Holds (support/plank) x 10-:15 secs

Rest 1:00

C)EMOTM x 4

5 each side SA DB Row (bent over)

*Press 1 finger into your lat and squeeze while you perform these reps

Conditioning:

“Zeus Laser”

5 Rounds for Time… .. (10 Min Cap)

10 KB Hang Snatches (5/5)

7 Strict Pull ups

Comp: 72/53, 7 Strict Pullups

Fitness: 53/35, 5 Strict Pullups

GPP: 35/25 (DB’s), 10 Ring Rows ( or 5 TOUGH Banded Pullups)

Health: 25/20 (DB’s), 10 Ring Rows