Strength
5×4 Weighted/Strict Pull ups….Superset with 5×4 Deficit/Strict HSPU
WOD
16 Min AMRAP:
2 HSPU
2 KB (53/35)
1 Rope Climb
4 HSPU
4 KB
2 Rope Climb
6 HSPU
6 KB
3 Rope Climbs
8 HSPU
8 KB
4 Rope Climbs
10 HSPU
10 KB
5 Rope Climbs
Etc. adding 2 HSPU/2 KB and 1 rope climb each round
ADV WOD
4 Rounds for Time:
10 DB Burpees (2×50/35)
Down and Back Turf Yoke Carry (empty)
TEC WOD
5 Rounds
Blvd Run
100m Recovery WALK
200m Sprint (2×100’s-to mat and back)
1min REST
