PULL/PUSH SUPERSET & EMOM 20

A) Strength:

1) Every 1:30 x 8:

Odd Rounds: 5-8 Strict C2B Chin-ups

- Rx+ = Side to Side Pull-ups
- If needed, Band or Partner Assisted Chin over bar Chin-ups.

Even Rounds: 6-8 DB Single Arm Bench Press each side

- neutral grip

B) WOD:

EMOM 20:

Min 1: 40s Max KB Snatch - 20s each arm (Rx = 53/35, S = Single Arm Russian Swings)
Min 2: 40s Max Goblet Squats (53/35)
Min 3: 40s Max Barbell Rows (135/95)
Min 4: 40s Max Sumo Deadlift High Pulls (53/35)
Min 5: 60s of Single Unders (recovery) or 60s Bike

*Score = Total Reps

C) Extra Credit:

1a) Zottaman Curls (3 x 8-12). Rest 30s.
1b) Tricep Kickbacks (3 x 12-15). Rest 30s.

2) Standing Banded Rotations (3 x 10 ea). Rest 60s.