July 21 2016

Fitness:

A1. Parallel Pullups 4 x 4-5 @ 31×2 no rest
A2. Lateral Raise (both arms at the same time) 4 x 10 @ 3010 no rest (do not go past parallel; and lets keep the thumbs up)
A3. Face Pull (half kneeling) 4 x 10 @ 31×3
+
5 rounds for time
18 KBS (American)
25 DU
+
(if you are unable to do at least 2 reps of the parallel pullup please do the complex below)
10 Fat Bar Bicep Curls
10 Lat Pulldowns w/band

Competition:
A. Clean- Accumualte 10 perfect singles rest as needed
**Only add weight if the previous rep was perfect.
B. Accumulate 10 SHSPU + 10 KHSPU (complete the strict before moving to kipping)
C. Arch UP Accumulate 30 reps
D. Arch UP and Hold x 2 sec Accumulate 40 reps using opposite leg/opposite arm (20 per side)
“Interval DT”
5 sets
12 Deadlifts 155/105
9 HPC
6 Shoulder to OH
rest 60 sec after each set
**Use same weight that you used for “DT”.