3/19

A. 1 strict pull up, rest 1:30/1 strict chin up, rest 1 min x 6
Blue band for last two pull-ups.

B. Kettlebell standing single sided strict press 6-8 each arm/weak side first x 4; rest :30 sec between sides/rest 1 min between sets

15#. 6 each round.

+

12 min amrap:
Row 400m
8 Over the rower burpees
6 GHD sit ups

3 rounds and one burpee

+

:30 sec couch
:30 sec half pigeon
:30 sec panckae
x2