3 sets:
Press 1RM
60s Row @ 90%
rest 3:00
+
3 sets:
Pronated Pull-up 1RM
60s burpees @ 90%
rest 3:00
+
21-15-9 for time;
Push press
Pull-up
Advanced (6AM only)
3 sets:
3 Power Clean
5 Jerks (tough)
7 ring dips
9 toes to bar
11 burpees
rest 3:00
+
3 sets:
Pronated Pull-up 1RM
AMRAP(-1) Chin-ups
rest 3:00
