A.
3 Tough Sets
Weighted Strict Pull-up x 5
3 Tough Sets
Ring Dip x 6-10
Perform These Strict With 2 Second Pauses
At Bottom and At Lockout
3 Sets of
Ab Rollout x 10
B.
10 Minutes EMOM
Deadlift x 3 @50% of Estimated 1RM
Loop a Blue Band Around Feet/Bar
Pull With Speed
C.
‘Sisson”
20 Minutes AMRAP
1 Rope Climb
5 Burpees
200 Meter Run
If you have a 20# vest, wear it.