A1. One Arm Rope Pull Up 3-5 Reps Left Arm x 4 sets ; rest 30 sec
A2. One Arm Rope Pull Up 3-5 Reps Right Arm x 4 sets; rest 30 sec
A3.  Bench Press; 3-5 reps @30x1 x 4 sets; rest 2-3 min;  If you achieve 5 successful reps, increase the load in the next set.


BWI Push/Pull (Time)

10 HSPU/2 Pull Ups,
9 HSPU/4 Pull ups,
8 HSPU/6 Pull Ups….
1 HSPU/20 Pull Ups

Rx+ is Strict HSPU


Metcon (Time)

10 Pull Ups/2 Push Ups,
9 Pull Ups/4 Push Ups,
8 Pull Ups/6 Push Ups….
1 Pull Up/20 Push Ups

Ryan Thompson