Upper Body Strength

Alternating Every 90 seconds for 12 minutes (4 sets each):

8 Floor Press

12 Prone Ys/Ts (6 each)

MetCon:

As Many Rounds and Reps as Possible in 10 minutes:

2 Strict Pull-ups

4 Burpees

8 Box Jump Overs

*Pace Goal: 9-11 Rounds

Beginner: 4 Barbell Bent Over Rows, 4 Up Downs, 8 Plate Hops

Intermediate: Hardest version of a pull-up you can do, 20/16”

Advanced: 24/20”

Sport: 4 strict pull-ups, 8 BBJO, 24/20”