June 16 2016

Fitness:

A1. Strict Supinated PU 5 x 2-3 @ 21×2 no rest
A2. DB BP 5 x 6 @ 31×1 rest 1-2 min (Build)
+
6 sets
12/8 Cals AB
12 American KBS
1 Sled Push
rest as needed

Competition:

A1. Strict HSPU 4 x 3-5 rest as needed to complete UB
A2. Kipping HSPU 4 x 6-8 rest as needed to complete UB
B. Slider Hamstring Curl 3 x 10 rest 60-90 sec
+
3 rounds for time
12 OHS 115/75
15/12 Cal Row
rest 8 min
+
3 rounds for time
12 Burpee Over Rower (just like bar facing)
15/12 Cal Row