Warm Up 178 (No Measure)
3 RNFT:
60 Sec Cardio
10 Banded Lat Pull Down behind neck, facing floor
10 Jumping Ring Dips/Holds
5 Eccentric Chin Ups (hold 3 sec at bottom)
5 Tall Kneeling Shoulder Extension (hold 3 sec at top and pull hard)
Rope Climb (EMOM 10 x (1/2 + 1))
EMOM 10
1/2 climb
1 full climb
start climb from floor, don’t jump.
Ring Dips (E2MOM 5 x 3)
Weighted,
5 sets of 3 reps
Metcon (No Measure)
5 RNFT:
8 Straight Arm DB Flys @ heavy
8 Straight Arm BB Pull Overs @ heavy