S/T
A. Pullup Dropset x4
Start at the "hardest" form of pullup you can do 3-5 reps with (weighted, bw, light band, etc.), "drop" to ring row after you hit fatigue
B. Barbell Rollouts
3x3-5
WOD
Open Workout 16.2
Rx:
4 min to complete
25 T2B
50 DUs
15 squat cleans (135/85)
(if completed in 4 mins, add 30lbs to the bar and add 4 mins to the clock. Continue adding 30lbs + 4 mins until the reps can't be completed. Subtract 2 squat cleans from every round)
Scaled (modified):
12 min AMRAP
25 hanging knee raises
50 single-unders
15 squat cleans (95/55)
A. Pullup Dropset x4
Start at the "hardest" form of pullup you can do 3-5 reps with (weighted, bw, light band, etc.), "drop" to ring row after you hit fatigue
B. Barbell Rollouts
3x3-5
WOD
Open Workout 16.2
Rx:
4 min to complete
25 T2B
50 DUs
15 squat cleans (135/85)
(if completed in 4 mins, add 30lbs to the bar and add 4 mins to the clock. Continue adding 30lbs + 4 mins until the reps can't be completed. Subtract 2 squat cleans from every round)
Scaled (modified):
12 min AMRAP
25 hanging knee raises
50 single-unders
15 squat cleans (95/55)
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