STRENGTH:
——ADVANCED——
5 x Max UB Strict Pull-ups, Rest 2:00 between
——INTERMEDIATE——
1 x Max UB Strict Pull-ups (its ok if this is zero)
-then-
4 x Max UB Banded Strict Pull-ups, Rest 2:00 between
*Choose band that allows 10-15 reps per set
——BEGINNER——
5 x Max UB Ring Rows, Rest 2:00 between
*Set feet to allow 10-15 reps per set
CONDITIONING:
——RX+——
For Time:
800m Run
-then-
4-8-12-16-12-8-4 of:
T2B
DB Cleans @ 2×50/35
-then-
800m Run
——RX——
For Time:
800m Run
-then-
8 x
8 T2B
8 DB Cleans @ 2×50/35
-then-
800m Run
——RX——
For Time:
800m Run (or 2k Bike)
-then-
8 x
8 Half Burpees w/ Hands on DBs
8 DB Cleans
-then-
800m Run (or 2k Bike)
——NOTES——
-20 minute Cap
-RX is the same volume as RX+, just partitioned in more manageable chunks
