Strength

6-12-25 protocol for the upper back, minimal rest between. Go heavy on the Pendlay Rows, but not so heavy that you have to use momentum from your body to complete the rep. Stable Core on the 1-arm Rows, use an angle that is challenging.

PENDLAY ROW 

3 x 6. Rest 10.
– Supinated (thumbs out) grip

 

SUITCASE BENT OVER ROW

3 x 12. Rest 10s.

 

RING ROWS

3 x 25. Rest 3:00

Metcon:

The goal here is to complete the entire set without stopping and letting down the KBs until after Front Rack Carry. On the KB Push-ups, your range of motion should be the same as a regular push-up, your wrist should be inline with your chest. However, it’s fine to scale to a partial range of motion, and if using lighter than a 26 pound KB, for stability purposes use DBs instead.

AMRAP 12

10 Push-ups on KBs (53/35)
5 KB Hang Power Cleans
50 Meter Front Rack Carry
Rest 60s
– Goal: 5+ rounds at a challenging pace.

Accessory: Triceps

BANDED OVERHEAD TRICEPS

100 Reps AFAP.