Strength Pull-ups 5X Max Reps Weighted/Strict/Smaller band than usual rest 90 Seconds between efforts then 2X X close grip chin up 20 second rest X wide grip (pull the bar behind your neck if you have the mobility) 20 second rest X normal grip kipping 20 second rest (X = whatever rep scheme is challenging to you)

Wod 3X 60 Doubles 40 Wallballs 20/14 20 Med-ball sit-ups 20/14

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A. Conditioning 30 minute AMRAP W/Partner 1 Mile Run (Split into 200s) 100 Alt. DB Snatches (50#/35#) 150 Double Unders (300 Singles) *One partner working at a time Trade off reps on the snatches ever


Row "Aerobic Threshold" 3 Sets 3 rounds of 300m fast, 60 seconds recovery row -Rest 3min b/t sets-


A. Strength 3 sets of the following superset 8 Deadlift 8 Glute Ham Raise or GHD Hip Extensions or Good Mornings B. Conditioning 4 rounds for time of: 15 Wall-Balls 20#/14# to 10'/9' Target 15 Kettleb