friday

Warm-up

​AMRAP x 5 MINUTES
5/5 KB Strict Press
5/5 KB Bent Over Row
5/5 KB Deadlift
10 Scap Pull-Ups

Strength

​3 SETS FOR QUALITY
4/4 DB or KB Turkish Get-Ups (Athlete Choice)*
2-6 Strict Tempo Pull-Ups (2121)**

*Stand-up portion only
**Chest 2 Bar Optional

-Rest 1:00 b/t Sets-

(Score is Weight)

Metcon

​5 SETS
ON A 3:00 RUNNING CLOCK...
15 Chest to Bar Pull-Ups
20 Russian KB Swings
Max Reps Goblet Squats (70/53)|(53/35)

-Rest 1:00 b/t Sets-

(Score is Total Reps)