Friday – Upper Assistance + 30 min LSD MAP (core/grip/skill)
A. Strict Supinated/Pronated/Ring Pullups @ 21×1, 10 reps every 3 min x 4 sets *does not have to be unbroken
A. Supinated/Pronated Negatives @ 50×1, 10 reps x 4 sets, 3 min
A. Pendlay Rows @ 20×1, 3 tough reps every 30 sec x 12 minutes
B. 30 min AMRAP @ 75%/Moderate/EZ:
10 DB Hang Clean to OH @ 25/40lbs
15 Burpees on to 20” Box
500m Rowing
Earned, Not Given