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Pull-ups

DB Bench Press, Pull Ups, Row, Rope Climb, Kettlebell Swings

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.

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Pull Up Training, Toes to Bar, Handstand Push Ups

Strength/Skill:

1.) Pull Up Training:

4 rounds of:

8-10 wide pronated inverted rows

6-8 dumbbell hammer curls

:90 rest

2) Handstand Push Ups + Toes to bar: 2 sets of 5 each

Metcon:

20:00 AMRAP:
400 meter run
15 toes to bar
12 front rack walking lunges (50/30)
9 handstand push ups
:60 rest

Accessory Work:

Overhead Banded Tricep Extensions: 3 x 20, :60 rest

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