Thursday 19th July 2018

A) 3 sets/super set:

5 Strict press

5 Bench press

5 Strict ring dips (weighted if possible or bands if needed)

 -10min cap-

B) 3 sets/super set:

8 Pendlay rows

8 deadlifts

Max strict pull ups (scale to bands or 4-5 negatives)

 -10min cap-

C) 20min AMRAP:

15 Hspu

20 Kb swings – up to 24/16kg

15 Pull ups

30/25 Cal row

15 Hr press ups (or sit ups if scaled hspu to press up above)

40 Double unders