Wednesday, 6/30

Warm Up

3 Rounds
6 Hanging Scap Retractions
6 Dolphin Push Ups
6 Squat to Bootstrappers
6 Pause Squats

Push/Pull

Prep (7 Minutes)
2×10 DB Bench Press+ 10 OH Band Pull-Aparts
2×5 DB Bench Press+2-3 Strict Pull ups

Every 1:30 for 15 Minutes (5 Rounds each)
A) 8-12 DB Bench Press
B) Max Strict Pull Ups*

Met Con

AMRAP 10 Minutes
10 Alt DB Snatch (50/35, RX+70/50)
15 Push Ups (RX+ Ring Push ups)
20 Sit Ups

*Options based on Strict Pull Up Baseline
0: Max Strict Band Assisted Pull Ups (band should allow for 5-10 reps)
1-4: 5 reps- max unbroken Strict Pull Ups+ remainder band assisted**
5-9: Max unbroken Strict Pull Ups
10+: Max unbroken weighted Pull Ups (30/20)
**Example: 2 Strict Pull Ups, then 3 Band Assisted