WORKOUT (PERFORMANCE)
3 x 4:00 AMRAP; rest 1:00 between
4 Strict Chin-Ups
4 Narrow Grip Push-Ups + 2 Wall Climb to Nose and Toes
12 Russian Swing @ moderate

WORKOUT (FITNESS)
3 x 4:00 AMRAP; rest 1:00 between
4 Ring Rows or DB Bent Over Rows @ moderate
4 Knee Push-Ups + 1 Wall Climb to 'best effort'
12 Russian Swing @ moderate

• RPE 8