STRENGTH
Strict Muscle Up/Pull up
EMOM 7 mins
1-3 reps
*Athletes choose volume of reps they complete
*Aim to stick to consistent sets
WOD
15 min ARMAP
50 DU
7 Hang Squat Snatch
3 Rope climbs
@52.5/35
PEAK
Seated DB Strict Press
5 x MAX EFFORT
*Choose a weight you think you
can get 10 reps with and keep
going when you hit 10
Inbetween
5 x 20 Banded tricep pull-downs