BASE

Weighted Pull-up

5x2

Build to a heavy double

*Those with no SPUs, use same band for all sets, should be challenging but doable

EMOM 10

1: Max Strict Chin-ups

Sc: Max Unbroken Ring Row (Feet on box)

2: Rest

*Be strict about standards here, chin over bar or rings touch chest, aim for 8-10 reps

10-20-30

Dual KB Hang Clean & Jerk (24/16)

A.E.S 20 KB FR Reverse Lunge

15min Cap

GAIN

Weighted Pull-up

5x2

Build to a heavy double

*Those with no SPUs, use same band for all sets, should be challenging but doable

EMOM 10

1: Max Strict Chin-ups

Sc: Max Unbroken Ring Row (Feet on box)

2: Rest

*Be strict about standards here, chin over bar or rings touch chest, aim for 8-10 reps

Bentover Row

4x8 @ Moderate