Push & Pull

A) Weighted Chin Up

E3MOM X6:

Set 1-2: 6 Weighted Chin Up
Set 3-4: 4 Weighted Chin Up
Set 5-6: 2 Weighted Chin Up

B) EMOM 12:

1: 30 Heavy DU
2: 3-5 Wall Walk Complex (3 push up + 1 wall walk)
3: Max Reps Rope Climb
5: Rest

Metcon

4 Sets Of:

• 800m C2 Bike
• 18 T2B
• 15m HSW
• 10 Devils Press @2x35lbs
• 15m DB OH Lunge @1x50lbs

rest 2min between sets

Optional Accessory

3-4 Rounds For Quality:

• 15-20 Bent Over Plate Reverse Fly (2x2.5kg)
• 10-15 DB Skull Crusher
• 1 Set Deficit Push Up

*rest as needed