06 22 18

P

A1. FS: 5@36%, 5@45%, 3@54%, 3@63%, 3@72%, ME@81% (1RM + 20lbs)

A2. Wide Grip pullups 3 sets of (10-11 reps).  Use negatives or assistance as needed 2:1

 

q(1:30) x 3 rounds

B1. 12 Pistols (off box) per leg

B2. 6 1A-DB Strict Press per arm (from bottom of squat if possible; otherwise seated)

 

C. 4RFT:

10 KB/DB PP (50/35)

2A DBs Farmers Carry w/ DB 70′

Run 200m

2 Rope Climbs (any style) – sub 6-8 rope chins per round

 

F

A1. FS: 5@36%, 5@45%, 3@54%, 3@63%, 3@72%, ME@81% (1RM + 20lbs)

A2. Pullups 4 sets x 10 reps

 

q(1:30) x 3 rounds

B1. 8 Box Step ups (high & challenging)

B2. 10 Bench dips or Strict Presses

 

C. same

 

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