Strength:

Fitness:

a)3 x 4 Banded strict Chin Ups

a2)3 x Max Push Ups

Performance:

a)3 x Max Bodyweight Chin ups

a2)3 x 10 Ring Dip

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Conditioning:

4 Rounds:

In 2 Minutes:

Row 250 Meters

then, Max Thrusters

Rest 2 Minutes between rounds.

The rows are meant to be fast and the thruster weight should be on the light to medium side.