Every 3:00 for 4 sets
Strict ring to chest pull-up RPE 7/10
Strict ring dip w/ :15 sec top hold on last rep RPE 7/10
Rest remaining time
For time:
500m Row
40 Wall balls 20/14
400m Row
30 Wall balls
300m Row
20 Wall balls
200m Row
10 Wall balls
Program Notes: Building off our previous strict pulling work, we’ll be progressing into some skill
gymn. work on Wednesdays. Stay within RPE effort noted to maintain and rep proper form on
movements
RX+:
INT: Same as RX
SC: Scale for time on machine, reduce WB volume or sub for Goblet squat