Fitness
A. E30s for 6 min:
1st: 2 Pendlay rows (tough)
2nd: 2 strict presses (tough)
+
(Rest 2 min)
+
3 min AMRAP:
Vertical ring rows
+
(Rest 2 min)
+
3 min AMRAP:
Push-ups w/ perfect technique
*Keep these looking perfect. Elevate hands as necessary.
B. 10 min AMRAP:
10 ball slams (moderately tough)
15 DB push presses (moderate)
20 lunges, alternating
Performance
A. E30s for 6 min:
1st: 1 strict weighted chest-to-bar pull-up
2nd: 1 strict weighted ring dip
+
(Rest 2 min)
+
3 min AMRAP:
Strict chest-to-bar pull-ups
*Unloaded.
+
(Rest 2 min)
+
3 min AMRAP:
Strict ring dips
*Unloaded.
B. 10 min AMRAP:
5 toes-to-bar
10 pistols, alternating
15 push-ups, hand-release
