E)

Strength:

Pendley Rows: 4×10

Supinated BB Rows: 3x 10

Conditioning:

3RDS:

20 SDLHP (75/55)

15 Box Jump Overs (24/20)

10 Renegade Rows (no pushup)

F)

Strength:

Ring Dips: Build to 5RM

Then 2x ME unweighted, rest 2mins between efforts

Banded Pushups: 3x ME

Ring Plank Holds: 3x :45 sec

Conditioning:

5min AMRAP:

2 Wall Walks

4 BMU

8 Pistols

Rest 2mins

4RDS FT:

12 HR-Pushups

4 BMU

16 Air Squats

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