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Strength

A. Push Press: Build to a 5 Rep Max; Tempo 3201

Then 

3 x 5 @ 90% Tempo 3201

 

Skill Work

-Strict Pull Up Max Reps 

then 

5 x 50% of Reps 

 

-Strict Ring Dips: Find Max Reps

Then 

then 

5 x 50% of Reps 

 

Workout

12 Seconds Bike @ 100%

2:00 Rest x 14

 

 

 

 

 

 

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