UPPER PULL/UPPER PRESS

A) Strength:

1a) Close Grip Chin-up Clusters: 4 x 2.2.2 (10s). Rest 90s.
- Rest 10s between set of 2.
- Adv: Use added weight
- Int. Bodyweight
- Beg: Partner Assisted.
*All sets should be challenging

1b) Single Arm DB Neutral Grip Push Press: 4 x 5 ea. Rest 90s.
- Work up to a challenging weight

B) WOD:

For time: (16:00 Cap)

40-30-20-10
Air Squats
20-15-10-5
Barbell Rows (Rx = 115/75, S = 95/65)
4-3-2-1
Wall Climbs (S = Half Wall Climb

Rx+ = 135/95 & Strict HSPU in place of Wall Climbs

- OR -

For Time: (16:00 Cap)

21-15-9
Air Squats
Russian KBS (53/35)
Box Push-ups

C) Extra Credit: 

3 Rounds of:
10 Elbows out tricep extensions
15 Banded face-pulls
16 1-Arm KB Squat (8 each)
*Rest as needed between sets.