Friday 9/13

CFP A. Four sets of:
Weighted Supinated-Grip Pull-Ups x 2-3 reps
Rest 15 seconds
Strict Supinated-Grip Pull-Ups x Max reps
Rest 3 minutes
B. Two rounds for time of:
Row 500 Meters
95/65 lbs Thrusters x 10 reps
Toes to Bar x 10 reps
CFF A. Four sets of:
Supinated-Grip Pull-Up negatives x 2-3 reps
Rest 15 seconds
Ring Rows x Max reps
Rest 3 minutes
B. Two rounds for time of:
Row 500 Meters
DB Thrusters x 10 reps
Knee Raises x 10 reps