1a) Shoulder Press 6-6-6*
1b) Strict Pull-ups x 8 reps**
*Last week you had 10-8-6, so try to go a little heavier this week.
**Make these as difficult as possible. They don’t have to be unbroken sets. Add weight if you can.
If you are taking more than 1:45 per rounds, then reduce the cals/reps.
2 person team. You-go-I-go on rounds. No Rx today.
As Many Rounds and Reps as Possible in 12min of:
15/12 Row or Assault Bike
10 Toes to Bar or Hanging Knee Raises
As Many Rounds and Reps as Possible in 10min of:
12/8 Row or Assault Bike
4 Burpee Pull-ups/Chest to Bar/Bar Muscle-ups*
*Bar should be 6in above your fingers at extension