Warmup
5 RFT of:
Cindy (7 Minute Cap)

5 pull ups
10 pushups
15 air squats

6:30, used 2 skinny bands (reds)

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Strength/skill

Weighted Pull Up
10 Minutes To A Heavy Triple

HAH. Did 3 EMOM instead. Started with 2 skinny red bands, then used a blue & red at the end. BRUTAL!

Pendlay Row
8 Minutes To A Heavy Single
10/10/10/10 @ 70%
1 Minute Rest Between Sets

I really don't remember what I used for this unfortunately. Laziness strikes. But it was difficult at the end.

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Conditioning
For Time
12/9/6 RFT

C2B
Renegade Row each (45/25×2)
K.B. Swing (2/1.5 Pood)
Row Calories

9:25 - 15# dbs, 12kg kb, blue + red (+ another red on the last round)

Brutal arm workout. Renegade rows were a little light, but my shoulders were wrecked already from the EMOM pullups. Was kind of disappointed that I used THREE bands for the pullups on the last round (Dariel def gave me a look), but again, I had already done like... 1,000 pullups, so... I didn't feel THAT bad. But still sad that I started the day off with 2 reds and then devolved to 2 reds PLUS a blue. Oh well.