Strength:
A. Weighted Dips or Weighted Push Ups: 3×8
B. Bent Over Rows: 3×8
Conditioning:
Option A:
In 12 minutes complete:
4 Rounds:
- 7 OHS (115/75)
- 100 Double Unders
then,
AMRAP of:
- Strict HSPU
- Strict CTB Pull Ups*
Option B:
In 12 minutes complete:
4 Rounds:
- 7 OHS (115/75)
- 50 Lateral Jumps Over the Bar
then,
AMRAP of:
- Strict Push Ups or Dips
- Strict Pull Ups of Jumping Pull Ups*
*Athletes may rotation between the two movements as they like
Extra:
Seated DB External Rotation: 3×8