July 10, 2019 Strength: Push & Pull 3 sets of: 20 Alternating Single Arm Dumbbell Strict Press 20 Supine Barbell Rows 20 Banded Pull Aparts Rest as needed between sets. Metcon: 4 Rounds for time: 4 Power Cleans (205/135) 5 Muscle ups (Rings) 6 Deficit Handstand Push ups (5″/3″) *Scaled options: Muscle up = A....Read More