STRENGTH

Complete the following sequence 5 total times…

1 pull-up + 1 bent barbell row
2 pull-ups + 2 bent barbell row
3 pull-ups + 3 bent barbell row
4 pull-ups + 4 bent barbell row
5 pull-ups + 5 bent barbell row

*Go through the sequence 1/1, 2/2, etc to 5/5, then rest and repeat 4 more times. Pick challenging weight. Rest as needed.

METCON

AMRAP in 20 min of…

50 wall balls @ 20 lb.
40 KBS @ 2 pood
10 burpees
AMRAP push-ups

*Competitor: As prescribed
*Established: 1.5 pood
*Recruit: 1 pood/progressions as needed

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