LIFT

Pendlay Row 3 x 5 – Work up to a heavy triple.

If you did the 5 x 5 a couple of weeks ago try to add 5-10kg to that weight.

WORKOUT

Performance
12 Min AMRAP
15 HR Push Ups
10 KB Swings 24/16kg
5 Ring Dips

Fitness
12 Min AMRAP
15 HR Push Ups/8 Negatives
10 KB Russian Swings 28/20kg
5 Dips Dip Station Rx

THROWBACK THURSDAY

Will we see bar muscle ups again in 18.5? Throwback to 2016.