Wednesday – Upper Push/Pull + 30/30–>10/10 Mixed Map
A1. CGBP @ 40×1, 5-7 reps x 6 sets, 30 sec
A2. Pronated Chinover Bar Hold, 10-20 sec x 6 sets, 30 sec *strict weighted pronated pullups if they can
A3. Axle Bar Pendlay Rows @ 40×1, 6-9 reps x 6 sets, 1:30 min
B. 5 sets @ high effort/85-90%:
30 sec Wall Balls
30 sec rest
30 sec KBS @ 24kg/32kg
30 sec rest
30 sec No Jump Burpees
30 sec rest
30 sec Double Unders/Single Unders
30 sec rest
*go over pacing/recording this to see their