Main – CrossFit

HSPU/DU (No Measure)

EMOM 5

5 HSPU
25 DU

Bench Press (3*max @ 60% 1 RM)

Pull-ups (3* max strict with widest grip possible)

superset w/bench

Shoulder Press (3*8 AHAP w/KB or DB)

superset w/ banded face pulls *15

Metcon (AMRAP – Reps)

7 min up ladder;

10 unbroken DU
20 unbroken DU
30 unbroken DU etc

*only score complete unbroken rds*