UPPER BODY REPETITION WORK

A) Strength:

1) EMOM 8:

Odd Mins: 5 Strict Pull-ups + 3s Negative

Even Mins: 8-10 Bar Dips

2) Metcon Warm-up:

3 Sets of:

5 OHS
5 American KBS
5 Lateral Burpees Over Bar
– Rest 60s – 

B) WOD:

For time: (22:00 Cap)

30-20-10

Overhead Squats (Rx= 95/65, S = 75/55, 65/35, 35/26 Goblet Squats)

Lateral Burpees Over the Bar

American KBS (Rx = 53/35, S = 35/26, Russian KBS)

Calories on the Rower

C) Extra Credit:

1a) Trap 3 KB Shrugs (3 x 10-10-10). Rest 30s.

1b) Banded Hammer Curls (3 x 12-15). Rest 30s.

1c) Hollow Rock & Hold (3 x 10 + 10s). Rest 30s.

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