15 EMOM
Min 1- 3-7 Strict Pullups
Min 2- Bentover Rows x 8 reps
Min 3- Banded Pull Aparts x 12 reps

Teams of 3
18 min amrap
15 KB Swings (70/53)
15/10 Cals on AB or 20/15 Cals on AD
*Alternating Full rds

 

1Team Training

A. Push Press 5 tng rep on the min for 4 mins into PJ 5 tng reps on the min for 4 mins

B. PS 5 x 5 singles @ 65% of 1 rm PS *drop from the top and quick reset

C. DL 8 reps @ 70%, 6 reps @ 75%, 4 reps @ 80%, 8 reps @ 65%

Row
1 min @ tough effort
rest 30 secs x 8 sets
+
50 Glute Ham Raises