P
A. 6 RFT [C15]
8 Strict Dips (leg assist if needed)
12 Horizontal Body Rows (on bar)
16 WB (20/14)
B. 5 RNFT:
3 Negative Bar MU (jump to above bar, lower until bar at sternum, lower as slow as possible)
3 Negative Deficit HSPU (2×45# plate each side)
6 Box Jumps (30/24)
F
A. 6 RFT [C15]
8 Pushups or DB Bench Press
10 Jumping squats
12 Ring Rows (palms down)
B. 5 RNFT:
6 Scap Pullups (try to do as many reps as possible WITHOUT going to the full hang or relaxing into a full hang, and finish each rep with a slight elbow bend)
6 Strict DB Presses
12/9 Cal Row (ME)
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