Don’t forget to track your training on Whiteboard.  This data not only helps you it helps us to program based off of your needs.  Click the link in the top right corner of this post to see how easy it is!! 

A.) Weighted pull ups @ 10, 15, or 20% body weight.  1 second pull, 5 second lower.        3-3-3-3-3

B.) 3 RFT of….
Row 500m, Hold low squat equal to row time. (3 burpee penalty every time you come out of squat) 10 pull ups, 5 handstand push ups

Competitor Supplement

Snatch, 1 rep at 90% of 1RM on every ODD minute, do 10 burpees every EVEN minute.  10 minutes total.