Pendlay Row 6×4

Supinated grip. Increasing weight each set.

Pendlay Row for load:
#1: 4 reps
#2: 4 reps
#3: 4 reps
#4: 4 reps
#5: 4 reps
#6: 4 reps

Shoulder Press 6×2

Work up to a heavy double.

Shoulder Press for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
#6: 2 reps

Metcon

1 min of double unders
1 min of ring muscle-ups
2 min of double unders
2 min of ring muscle-ups
3 min of double unders
3 min of ring muscle-ups

Running clock. No rest between movements.

Practice double unders if you aren’t efficient yet (instead of scaling to singles). Scale to singles only if you need to practice single unders.

Scale for ring MU is dips. You can scale to BMU but you really should attempt ring MU.

Partner Metcon

With a partner

100m waiter’s walk (53/35; 50m each arm)
100m farmer’s carry
100m suitcase carry (50m ea arm)

Wall sit holds between each carry.

Ex: P1 starts waiter walk, P2 holds wall sit. Once P1 is back from walk, switch. P2 does waiter walk while P1 holds wall sit.