FITNESS
A1. Ring rows w/ feet elevated on box
3xAMRAP (-2); 21×1 tempo; Rest 1 min
A2. Supinated bent over barbell rows
3×6; 21×1 tempo; Rest 90s

Training notes:
•Be honest on tempo – pause in finished pulling position.
•AMRAP(-2) means leave two reps in the tank.

B. For time:
600m run
30 (hu)manmakers
600m run

Training notes:
•(hu)manmakers should be tough

Record reps completed.

PERFORMANCE
A1. Strict chest-to-bar pull-ups
3xAMRAP (-2); 21×0 tempo; Rest 1 min
A2. Supinated bent over barbell rows
3×6; 21×1 tempo; Rest 90s

Training notes:
•Be honest on tempo – pause in bottom but no pause at the top this week.
•AMRAP(-2) means leave two reps in the tank.

B. For time:
600m run
30 (hu)manmakers (50/hand – 35/hand)
600m run

Training notes:
•DB weight should be challenging.

Record time.