A.

  1. Strict Pull-ups 3×7 (2OX1 tempo)
    -Rest 60 sec between sets
  2. Supinated Pull-ups 3×7 (20X1 tempo)
  • Rest 60 seconds between sets
    B.
    15min AMRAP:
    300m row
    10 Goblet Squats (53/35)
    10 push ups
    30 Dumbbell Step Ups (24”/20”) (35/25lbs)
    10 Russian KB swings (53/35)
    10 toes to bar

Masters
A.

  1. Ring Rows 3×7 (2OX1 tempo)
    -Rest 60 sec between sets
  2. Supinated Pull-ups 3×7 (20X1 tempo)
  • Rest 60 seconds between sets

B.
15min AMRAP:
300m row
10 Goblet Squats (35/24)
10 push ups
30 Dumbbell Step Ups (24”/20”) (25/15lbs)
10 Russian KB swings (35/24)
10 toes to bar