A) Strength: 15 to 20min - Weighted pull up – Find a 1 RM
If you can’t do a strict pull up, 5 sets of max banded pull ups on the hardest band you can do at least 5 reps with.
B) Metcon:
10 renegade rows (M- 35-45 F- 20-30)
10 v-ups
10 ring dips (scale to dip bars or boxes)
12 min AMRAP
Score: 1RM and Rounds plus reps
If you can’t do a strict pull up, 5 sets of max banded pull ups on the hardest band you can do at least 5 reps with.
B) Metcon:
10 renegade rows (M- 35-45 F- 20-30)
10 v-ups
10 ring dips (scale to dip bars or boxes)
12 min AMRAP
Score: 1RM and Rounds plus reps
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