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