12.5

Monday
A BS – OTM; 50×2, 60×2, 70×2, 75×2, 80×2 (2) rest 90-120 sec. bt. the 80%
B OTM x 6 minutes
1 = 1-3 strict ring pull up + 3 kipping ring pull ups
2 = OH support walk w/ kb in neutral grip x 50’ per arm
+
3 minute amrap @ 85-90%
4 T2B
5 DB strict press, 40/20# or scale up to 50/30#
6 double kb front rack walking lunge @ 55/35# per hand or 70/55# per hand
3 minute (ski, run, bike @ 70%)
x3 rounds (18 minutes)

Cool Down
bench OH stretch x 30 sec. x 3
wall stretch x 30 sec. per leg x 2
down dog to up dog x 15