STRENGTH
Pull Up
3 sets
5 Strict Pull Ups
30 seconds Rest
ME Pull Ups
Rest 3 mins between sets
WOD
For Time (15-17 Min cap)
33-22-11
Calorie Row
HSPU
TTB
PEAK
3 Rounds for time:
10 Hang power cleans@60%-70%
of 1RM clean and Jerk
20 Push ups
1min Max cal Row
REST 3min (REST an extra 2min
after last round – 5min total)
3 Rounds
12 Shoulder to overhead @ aboveweight
12 box jump overs
1min Max cal assault bike
REST 3min (REST an extra 2min
after last round – 5min total)
30 Burpee muscle ups for time