June 23 2016

Fitness:

A1. Strict Supinated PU 5 x 2-3 @ 21×2 no rest (HWLW)
A2. DB BP 5 x 6 @ 31×1 rest 1-2 min (HWLW)
+
6 sets
12/8 Cals AB
15 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
+
EMOM for 12 min
10 OHS
10/8 Cal Row
10 Burpee (bar facing) or 30-35 sec of work