STRENGTH

1a) DB Bench Press, neutral grip: 4 x 8-10. Rest 30s.
1b) Weighted Wide Grip Pull-up: 4 x 2. Rest 30s.
– take 2-3 ”ramp-up sets” then perform 4 challenging sets for both 1a and build to a heavy 2 of 1b.

METCON

AMRAP 7:
Row 250 Meters
1 Rope Climb (Legless RX+)
10 KBS (53, 35)

Rest 60s

AMRAP 7:
Row 250 Meters
10 Hand Release Push-ups (HSPU=RX+)
10 Wall balls (20, 14)

EXTRA CREDIT

Banded Pull-apart: 4 x 50. Rest as needed.
– change grip every set i.e. supinated or pronated
– this should be 50 continuous reps without stopping.