BASE

Weighted Pull-up

5x3

*Same weight/band for all sets, should be challenging but doable

Every 2min x5

10 Ring Row / Inverted Row

*Rings/Bar to Chest

0 - 6min

3 Rds

8 OHS (60/40)

24/20 Row

- Rest till 10 -

10 - 16min

3 Rds

8 Power Snatch (60/40)

24 Wall Balls

GAIN

Weighted Pull-up

5x3

*Same weight/band for all sets, should be challenging but doable

Every 2min x5

10 Ring Row / Inverted Row

*Rings/Bar to Chest

KB Bentover Row

4x 10/10