A) 10 min to build to 1RM pull up
Those still working on pull-ups can try for their first one today or do 4 x 3 assisted reps or -ves
B) 3 sets of max effort strict press @ 50% BW. Try and beat your score from 2 weeks ago.
3 sets of max effort bent over supinated rows @ 50% BW
Stop when chest lifts too much or contact with chest is lost,
C) 3 sets of Max effort rounds of 5 Goblet Squats and 5 Russian Swings 24/16 16/12 12/8
Rest 60sec when KB goes down,