A. AMRAP 7:

 

7 DB OHS L

7 Jumping Pull-Ups

7 DB OHS R

7 Jumping Pull-Ups

 

B. EMOM 6(3 Sets):

 

Even: 8-12 DB Inverted Flys

Odd: 8-12 Lat Pull-Downs

 

C. Within 2-3 sets find max weight for:

 

10 SB Squats into 20m SB Carry

 

D. Find your 1RM:

 

Weighted Pull-Up

Weighted Dip

 

Switch back and forth between tasks as you work up. If you don’t have those movements yet, shoot for 5x5 of your progressions step.