500m/400m row
15 Band pull parts
15 band pull parts palms ip
15 banded press
10 tempo row
10 scap push ups
x2
then..,
Strict press
Every 2min x 5
10-9-8-7-6
-superset-
:20 HS Hold
Then..,
Gymnastic strength
Elevator pullups!
EMOM x 5
5sec top hold (chin over bar)
5sec @ middle (90 deg)
5sec bottom post
then..,
EMOM x 7
3 Strict pullups + 5-10 kipping pullups. All Unbroken
scale: band or jumping
then..
3 Rounds
10 bench press 155/105
20 cals
10 devils press
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