WOD

3 Sets:

2-3 TGU/side + 8-10 Foam Roller Band Pull Aparts + 20-30s Active Hang from Pull-up bar

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12 min EMOM:

1st min: 6 Bench Press @ 65-68%

2nd min: 6 Strict C2B / Pullups (Weighted if possible)

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12 min EMOM:

1st min: 20s AMRAP T2B

2nd min: 20s AMRAP HSPU (Any Variation)

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3 Rounds for time:

500m Row

7 Ring Muscle Ups (Scale C2B or Kipping Pullups as per athletes needs)

Address:

10720 117 Avenue,
Grande Prairie, AB T8V 7N7

Phone Number:

Email: