3 rounds
30 Band pull aparts
15 banded strict press
:10 pullup bar hang
Then..,
Strict press
Set 1: 12 reps :2 neg
S2: 1/2 rep from bottom into 1 full rep. 6 times thru. (12 reps)
S3: 8 reps
S4: 6 reps
S5: 5 reps- dropset-into 7 reps- dropset- into failure.
Then..,
AMRAP 18min
20 Alt. DB Snatches 50/35lb.
15 Wall Balls 20/14lb.
10 Pull-Ups/ring row
5 Push Jerks 135/95
– Rest 30sec. After Each Round
RX+ 5 muscle-Ups
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