Strength
Weighted Pull-Up
10 minutes to establish a 3RM
*If you can’t do pull-ups, practice 3-5 rounds of flexed arm hangs and or negatives
Conditioning
12 minute cap
1000m row
50 thrusters @45/33
30 pull-ups
Vanity
3 rounds NFT
15 barbell drag curls
15 supinated barbell rows (palms up)
:30 hollow hold