12.9

A FS w/ pause in bottom for 3 sec. x 2 reps OTM @ 70% x 5 minutes (build up with 50, 60)
B1 feet elevated neutral grip ring row x 7-10×3
B2 heavy d-ball carry/hold x 30sec. x 3 sets
+
7 rounds
7 pull ups
15 wall balls, 20/14#
7 PC, 135/95

**scale up to CTB pull ups if you can.




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