Pulling strength – Superset Feet Elevated Ring Rows 3×8-10 Dual DB Bicep Curls – 3×8-12
For Time: (14 min cap) 500m/450m row 50 KB Swings 53/35 | 35/26 | 26/18 200m Farmer Carry 53/35 | 35/26 | 26/18 50 KB swings 500m/450 row
Grip intensive workout today, so break the KB swings up before fatigue there.
For Time: 30 min cap 2 Rounds: 5 Strict Pull Ups | Assisted PU | Ring Row 10 Strict HSPU | 1-2 Mats | Pike Push Ups 15 Back Squats 135/95 | 115/85 | 95/65 Into 3 Rounds: 5 Chest-to-bar pull ups | Jumping C2B | Assisted PU 10 Hand Release Push Ups 15 Back Squatas 95/65 | 75/55 | 45/35 Into 5 Rounds: 5 Pull Ups | Jumping/assisted PU | Ring Rows 10 Push Ups 15 Air Squats
We’re taking a play on Murph here, in which we’ll start with shorter, harder rounds and add rounds while reducing difficulty until we’re doing 5 rounds of cindy.
