2/21/2023

A1. Strict press overcoming isometric with J-cups @ eye level; 10 seconds x 4 sets; rest 30 seconds
A2. Strict press; 3 heavy reps x 4 sets; rest 3min

145 - 145 - 135 - 135

B1. Strict lean away pullups; 4 reps x 4 sets, rest 30 sec
B2. Feet elevated ring rows; 6 reps x 4 sets, rest 30 sec
B3. Banded Pull Ups; 8 reps x 4 sets; rest 3 min

2 Sets, each for Time:
12 Cal Row
15 Bar Facing Burpees
12 Cal Row
4 Burpee Box Jump

2:57 - 1200+ cals/hr on both rows, bfb completed in 1:04, bbjo completed in :25

2:47 - 1200+ cals/hr on both rows, bfb completed in :58, bbjo completed in :20
rest 1:1
rest as needed
2 Sets, each for Time:
12 cal Echo Bike
60 Double Unders
25' HSW (12.5 ft down and back) 
60 Double Unders
rest 1:1

2:34 - 360 watts on the bike, UB dubs

2:34 - 380 watts on the bike, UB dubs