Thursday

A.

2 sets of 4-6 strict pull-ups

2 sets of 3-5 strict pull-ups

B.

3 sets of 8-10 TOUGH tempo pause ring rows (30X2)

C.

3 sets:

90s to complete max cal row

30s rest

90s to complete 15 CTB pull ups (Rx+ 25 reps or 6 MUs or 3 rope climbs)

30s rest

90s to complete max dist bike

30s rest