STRENGTH

1a) Pull-up Clusters: 3 x 5-4-3 (10s). No rest.
– Wide Grip + Wide Grip Chin-up + Close Grip Chin-up
– Add weight if needed
– Bodyweight
– Partner Assisted
1b) Rolling Triceps Extensions: 3 x 15. Rest 90s.
– One DB weight across all sets.

METCON 

For time with a partner:
50-40-30-20-10
Calories Row
Push-ups
Abmat Sit-ups
KBS (53, 35)

Rx+:(HSPU in place of Push-ups reps of 40-30-20-10-8)

20:00 Time Cap

EXTRA CREDIT

Banded Facepull-aparts + Banded Pulldowns: 3 x 25 + 25. Rest 60s.