A1. DB Bench x8 @ 23X1

A2. Eccentric (3-count lower)  Pull up x 5 (use band if needed)

A3. :30-:60 sec rest.

Repeat 4x thru. 

B. 2x 7 min AMRAP: 2 min rest  btw AMRAPS. Try to achieve similar # of rounds.

-8 no-push up burpee pull up

-:30 sec wall sit

-1 per side Turkish Get Up (20/12 kg) 


C. Gymnastics Skill Work (optional): E:90 on :90 x 4: 1 T2B. 3 K2E. 5 Beat Swings OR 3 ring MU row, 2 jumping  bar/ring MU, 1 dip