STRENGTH
Pull Up (Test)
2x ME Strict Pull Up
3 min rest- repeat
5 Min Rest
2 x ME Kipping Pull Up
3 min rest- repeat
WOD
For Time (9 min cap)
24 DBL DB Box Step Overs
30/22 Cal Bike or Row
@25/15
@24/20
*Every time DB’s are put down 10 Push Ups
PEAK
Back Squat
3×5@85%
2×2@90+%
*Slightly heavuer than last week
10min EMOM
1: 20m Double Overhead KB Walk @AHAFA
2: Max Effort seated DB Pres @ AFAFA
*As heavy as form allows