Fitness

A1. Pendlay row
Build to a 3RM @ 30×0 tempo
A2. Close-grip bench press
Build to a 3RM @ 30×0 tempo
*10 min clock. Alternate movements as you build.

B. 20 min AMRAP:
5 vertical ring rows
10 DB strict presses (moderate)
15 air squats

Performance

A1. Strict weighted chest-to-bar pull-up
Build to a 3RM
A2. Strict press
Build to a 3RM
*10 min clock. Alternate movements as you build.

B. “Strict Cindy”
20 min AMRAP:
5 strict pull-ups
10 push-ups, hand-release
15 air squats