FITNESS
A1. Strict pull-ups w/ assistance as necessary
3×4; Rest 45s
A2. Strict bar dips w/ assistance as necessary
3×4; Rest 45s
A3. DB Turkish get-ups
3×5/side; Rest 2-3 min

Training notes:
•Don’t alternate on TGU – complete all on one arm before switching.

Record resistance used on pull-ups and dips.

B. EMOM 12:
1st: 15-30s flexed arm hang or 30-45s hang from pull-up bar
2nd: 30-45s double KB front rack hold.3rd: 30s assault bike @ 80%

Training notes:
•Elbows down/thumbs together on KB front rack hold.

Record reps completed.

PERFORMANCE
A1. Strict weighted chest-to-bar pull-ups
3×5; Rest 45s
A2. Wall climbs
3x30s AMRAP; Rest 45s
•Control the eccentric.
A3. DB Turkish get-ups
3×5/side; Short rest b/w sides; Rest 2-3 min

Training notes:
•Don’t alternate on TGU – complete all on one arm before switching.

Record weight used on pull-ups and TGU and AMRAP on wall climbs.

B. EMOM 12:
1st: 1 legless rope climb + 1 rope climb
2nd: 3 D-ball over shoulder (150/100)
3rd: 30s assault bike @ escalating pace throughout

Training notes:
•Start moderate on assault bike – last 10s of each set @ tough effort.
•Reduce reps on rope climbs to keep that within the minute.

Record reps completed.