Max Unbroken Strict Chest to Bar Pull Ups
10 Single Arm Dumbbell Row Each Arm (Heavy)
*Modify chest to bar with strict pull ups or a band
150 Wall Balls for Time (20#/14#)
Above & Beyond
30 Kossacks Squats (weight if R.O.M. is there)
30 Back Extensions
ODD: Ski 12/7 Cals
EVEN: 20 Lateral Box Jump Overs (24"/20")
*Dropping the cals down on the ski, but increasing the lateral box jump overs to develop better lactate threshold.
3-5 Ring Muscle Ups
*Pick a rep number that you can do unbroken each round.
4 X 3
Back Squat @ 80-85%