W2D5

Warm Up: 3RFT - 500m Row (moderate/tempo) + 16x Alt. single arm DB snatch #30 + 10x Box Jump

Main:

Strict Pull Up 4x Max

Superset:

Narrow Grip Chin Up + GHDSU 4x6 + 15-20

Push Up + Leg Raise 4x 30 + 40

Muscle Snatch + Wall Ball 4x 8 + 20

Conditioning:

4-Mile Run, during the run (at your choosing) complete 10x :30 Hard + :30 Moderate. This will be very uncomfortable as you’re switching from a hard run to what your brain thinks is a rest, but it’s a slightly slower, difficult pace. We recommend building this one in with about 2-mile left to go.