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*