WARM-UP
3 SETS (5:00 CAP)
100M RUN
10 SCAP PULL-UPS
5 RING ROWS
5/5 SPLIT STANCE ARNOLD PRESSES (L/R)
STRENGTH
5 SETS
MAX STRICT PULL-UPS*
SUPER-SET W/ 8-10 DB Z-PRESSES
*IF USING A BAND, GOAL IS 7-10 CHALLENGING STRICT PULL-UPS
-REST AS NEEDED B/T SETS-
WORKOUT
2 ROUNDS FOR TIME
800M RUN
6 CHEST TO BAR PULL-UPS*
6 SA DB PUSH JERKS (50/35)(35/20)**
*CTB, STRICT PULL-UPS ARE OPTIONAL
**SWITCH ARMS AFTER EACH FULL ROUND
(SCORE IS TIME)