Friday, August 21st

A) Pull-up Program Week 6
0-4 Group – 3 x 4, 2 x 3 Eccentric Pull-ups with 60 seconds rest (5 seconds to lower and 5 seconds rest between reps)
5 or > Group – 6 rounds on the minute First round 35% + 2, Rounds 2-4 35% +1, Last 2 rounds at 35%”

B) EMOM 10
1st – 4 Power Snatch
2nd – 5 Ring Dips/Muscle-ups

C) 3 rounds
200m Run
10 Wallballs
10 Burpees

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