Complete in Order
Conditioning:
2k Row Buy-In
3 Rounds:
20 OHS (135/95)
60 DU
20 C2B Pullups
Skill
A) Before Cond. – 5 steady sets
– 3 Scap pullups
– 3 Strict pullups
– 3 hollow/arch kips
– 3 kipping PU
– 3 Butterfly PU
B) 4 Steady rounds
– 10 alt pistols + 2 sec. pause at bottom (use medball/box if need be)
– 10 Candlestick rolls
Strength:
A1) Bench Press: 6×6 @ 85% of 6RM from last week, rest 60 sec
A2) Alt KB Bent Over Row, 6×10 each arm