PUMP
Push & Pull
4 sets:

5-10 Weighted Strict Chin-ups
Max Effort Strict Dips 

*Rest 1:30 in between sets.
*Modify reps as needed but keep it strict. Use bands if necessary and choose more volume.
WORKOUT OF THE DAY
“friday night lights”
AMRAP 3 x 4 sets:

5 Wall Walks 
14/10 Cal Echo Bike
Max Alternating DB Snatch @ 50/35 in time remaining

*Rest 1:00 in between sets.
*Score = total reps across 4 sets.
*Adjust wall walks & bike as needed. Goal is to get 1:00 min of DB Snatch.

F: 3 Wall Walks & 12/8 Cal Echo Bike 
P&M: As Written
E: 15/12 Cal Echo + 70/50 DB.