7/18

A. Strict pull ups, 2 unbroken x 3, 1 rep x 3, rest 2 minutes between sets with 2 reps/rest 1:30 for singles

Round 1: struggled with unbroken
Round 2: blue band for unbroken
Round 3: blue band for unbroken

B. Arnold press, 12 alt x3; rest 1:30

15# for all.

+

4 ring rows
12 cal assault
Run 400m
rest 2 minutes
x 4

Total time: 22:18

Round 1: 3:23.8
Round 2: 3:35.2
Round 3: 3:35.7
Round 4: 3:42.5