A. BS 5×7 (heavier than 2 weeks ago)

B. [10] to establish either

  • Max time ring row hold (top position)
  • Max time flex hang (pullup bar)
  • 3RM weighted strict chinup

C. 2RFT:

15 Ring Dips

15 T2B / AbMSU

15 Def pushup (Each hand on 1 slamball or use plates.  Elevated feet optional)

15 T2B / AbMSU

20 Stationary Front Rack Lunge (95/65): Fwd + Back = 1 rep.

D. Extra: Horizontal Ring Rows 4×10 with 1 second hold at top (1011).

 

 

 
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