STRENGTH

E2M2M – 3 Rounds:

a) 10 Dual DB Bench press

b) 10 Strict CTB pull ups

*Alternate between a and b. 2 minutes to complete a and then 2 minutes to complete b. 3 Rounds each.

CONDITIONING

3 Rounds:

3 min AMRAP

10 Cal Row

10 Hand Release Push ups

10 Kipping pull ups

*3 mins Rest

*increase by 1 rep each round. EG: 10 Cal Row, 10 HRPU, 10 PU, 11 Cal Row, 11 HRPU, 11 PU, 12 Cal Row, 12 HRPU, 12 PU etc… until 3 mis is up. 

*start the next 3 min AMRAP where you left off.