– STRENGTH –
Pull / Holds

5 sets:

5 Strict Pull-ups
10 Bent Over Rows @ RPE 5 *w/barbell
15 Banded Rows @ tough band

*Take your time.

– WORKOUT OF THE DAY –
AMRAP 6:

5 DB Push Press
10 Chest To Bar Pull ups
15 Wall Balls @ 14/20

*2:00 min rest*

AMRAP 6:

15 Wall Balls @ 14/20
10 DB Push Press
5 Bar Muscle up

DB = P: 50s/35s
F: 35s/20s
E: 70s/50s

*Today is about capacity to stay fast and clock a high number of rounds.
*Ensure that you are modifying gymnastics that you select a more difficult option for part B AMRAP (ex: pullup + chest to bar, or c2b to BMU)