A.
Every 2 minutes, for 12 minutes (6 sets):
Strict Press
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Sets 3-4 – 2 reps @ 80-83%
*Sets 5-6 – 2 reps @ 85-88%
B.
RX
Complete as many rounds and reps as possible in 12 minutes of:
3 Dumbbell Renegade Row (22.5/15 Kg)
6 Strict Pull-Ups
9 Strict Hspu
Scaled
Complete as many rounds and reps as possible in 12 minutes of:
3 Dumbbell Renegade Row (17.5 / 12.5 Kg)
6 Strict Banded Pull-Ups
9 Strict Hspu
Basic
Complete as many rounds and reps as possible in 12 minutes of:
3 Dumbbell Renegade Row (10/5 Kg)
6 Ring Row
3 Wall Climb
