A1. #’d Pullups 7×3, rest :45
A2. #’d Ring Dips 7×3, rest 2:30-3 min
B. MAP @80-85%
AMRAP 16
400m Run
40 Cal AD
4 Strict HSPU – Deficit
rest 5 min
AMRAP 16
Row 400m
40 Cal AD
4 Bar Muscle Ups
+
10-15 min of Gymnastics Weakness
Sat, 092913
A1. #’d Pullups 7×3, rest :45
A2. #’d Ring Dips 7×3, rest 2:30-3 min
B. MAP @80-85%
AMRAP 16
400m Run
40 Cal AD
4 Strict HSPU – Deficit
rest 5 min
AMRAP 16
Row 400m
40 Cal AD
4 Bar Muscle Ups
+
10-15 min of Gymnastics Weakness