TUESDAY

Strength : Press
4-4-3-3-2-2

WOD : For Time
Row 500m
30 STOH 95/65
100 Double Unders
30 Ring Dips
30 Burpees
50 Pull-ups

– Scale double unders with 2x singles. If you have double unders but struggle with them, cap yourself at 3:00 for double unders then move on regardless of where you are.

20 Minute Time Cap

The Program

1. Press
4-4-3-3-2-2

2. WOD
Row 500m
30 STOH 95/65
150 Double Unders
30 Ring Dips
30 Burpees
50 Pull-ups

3a: DB Bench, 4xME @ 75/55, rest 60s
3b: 4 x Row 100m (arms only damper at 10/8), rest 60s

4. 30 GHD Row @ 70% BW