Training Plan for Wednesday July 5th 2017

Skill/Lift:
A1) pulling variation
5 sets of 1 of the following @4213
i - 3 strict chest to bar
ii - 6 strict pull ups - up to red band
iii - 8 ring rows
or
iv - 15m seated sled pull - approx 115% bdywt
A2) kb front rack single leg step up (offset)
5 sets of 5/5
Conditioning:
20 min to complete max reps
"Nate"
2 ring muscle ups/2 bar muscle ups/5 chest to bar pull ups/8 pull ups/10 ring rows
4 hspu/6 pike/6 DB shoulder press/8 push ups
8 kb swings
goal is 10+ rounds
Accessory:
2 rounds
30/30s overhead DB hold - approx 25% bdywt
30s active squat