Strength: Bench Press/Pullup

4 x 3 @ 85 – 90%

*SuperSet*

Strict Pull-Ups (banded strict or ring rows)

4 x 4 – 10

 

Metcon

4 Rounds – 3 Min Work/1 Min Rest

20/16 Cal Row/Bike

15 Box Jumps

Max Effort Shoulder 2 Overhead

 

L1: 24/20 cals, 24″/20″, 135/95

L2: 20/16 cals, 24″/20″, 95/65

L3: 16/12 cals, 20″/16″ or Step 24″/20″, 65/45

L4: 12/10 cals, Step 20″/16″, American KBS