Thursday 10/30/2025

For time:
21-15-9 reps of:
Pull-Ups
Shoulder to Overhead (95/65lbs)

Rx+ Loading and Movements:
-135/95lbs
-Chest to Bar Pull-Ups
-9-7-5 Bar Muscle Ups

Goal = < 5 Minutes
Cap = 7 Minutes

B.

Every minute, on the minute, for 15 minutes (3 sets of):
Station 1: 10 Single Arm Bench or Strict Press (arm 1)
Station 2: 10 Single Arm Bench or Strict Press (arm 2)
Station 3: 10 Single Arm Rows (arm 1)
Station 4: 10 Single Arm Rows (arm 2)
Station 5: 30 Seconds of Goblet Squats to a Box (16-20" - at or slightly above parallel)

Rest until the 16:00 mark, then...

Two sets of:
60 Seconds of Tempo Stationary Dips @ 21X1
Rest 30 seconds
60 Seconds of Dumbbell Box Step Ups (20")
Rest 30 seconds
60 Second AMRAP of 15 Banded Triceps Pressdowns + 10 Dumbbell Hammer Curls
Rest 30 seconds
60 Seconds of Ab Wheel Rollouts
Rest 30 seconds

* Pick up where you left off on the AMRAP each time.