Strength
Pull Up
5×3 Weighted Pull Ups
+
ME Strict Pull Ups
Resting 2 mins between sets
*
WOD
18.1
20 Minute AMRAP
8 TTB
10 DB Hang Clean and Jerks
14/12 Cal Row
@22.5/15kg
*
PEAK
Strength Circuit
4 x 10 Double KB Bench Press (32/24)
4 x 10 Single arm heavy DB bent over row
4 x Max effort strict ring dips
NOTE: If you don’t have strict ring dips then perform max deficit push ups or push ups