Warm Up
3 Rounds
6 Hanging Scap Retractions
12 OH Band Pull Aparts
6 Squat to Bootstrappers
12 Band Curls
Pull Up Baseline
Max Strict Pull Ups in 3 Minutes
Scale to:
– Timed hold with chin over the bar
– Max strict Single Band Pull Ups
AMRAP 12 Minutes
6 Toes to Bar
9 DB Hang Power Cleans (M:50/40/30s, W:35/25/15s)
12 Alt DB Front Rack Lunges
15 Ab Mat Sit ups
4 Rounds NFT
5 Strict Ring Rows
10 DB Wrist Extension
15 Band Pull Aparts
