9:00 AMRAP

12/10 Cal Row
3-6-9-12-15-18-21-… HSPUs

Rest 1:00 then

5:00 AMRAP

*Try to stick to small controlled sets and stay consistent.


2 Rounds For Quality:

10 Tempo DB Bench Press
10 Ring Dips
*Pick a weight that is challenging but unbroken for 10 reps. Go for max reps ring dips if you can’t get 10 reps.


2 Rounds For Quality:

8 Tempo Strict Pull Ups
10 Eccentric DB Pull Overs
*3-4 seconds on the way down for the pull ups and the DB pull overs. For the pull overs lay on a bench and start by holding the DB perpendicular to your chest and then slowly moving your arms close to your ears until your arms are roughly parallel to the floor. These should be challenging reps and sets. Use a band and light DB as needed. Go for max reps if you can’t hit 8 and 10.

Categories: WOD

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