Thursday

A.

four sets:

6-8 strict pull-ups (add weight if possible)

6-10 strict dips (add weight if possible)

B.

four sets:

8-12 bent over KB rows

8-12 deficit push ups

C.

12 min amrap:

8 CTB pull-ups (Rx+8 muscle ups)

100m run

12 HSPUs (Rx+ strict)

100m run

16 KBS

100m run