Strength: “For Quality”

10-8-6-4-2 Strict Press **Add weight throughout**

2-4-6-8-10 Strict Pull up **Weighted if possible**

Workout: Total Rounds

8 Minute AMRAP (As Many Rounds As Possible)

10 Cal. Row/Dyne/Erg

10 Toes To Bar

2 Minute rest,

8 Minute AMRAP

8 Cal. Row/Dyne/Erg

8 D-ball Lunges **Bear hug, use Dball or Slamball**

2 Minute rest,

8 Minute AMRAP

6 Cal. Row/Dyne/Erg

6 Dips **RX+ Muscle Up into dips**