STRENGTH

1) Close Grip Floor Press: 5 x 4 @75% of 4/26. Rest 90s.
2) Strict T2B/Push-up Warm-up x 5 minutes.

METCON

AMRAP 16:
10 Strict T2B
10 Push-ups
400 Meter Run

Rx+:(Workout time is extended to 20 minutes) (Round starts with 5/3 Bar Muscle-ups)

EXTRA CREDIT

1a) Banded Facepull-apart: 4 x 15. No rest.
*Hold end range for a 1 count
1b) Banded Pulldowns: 4 x 30. No rest.
*Complete all reps explosively – no pause
*Alternate back and forth until sets are complete.