A.
Hang from pull-up bar for 30 seconds
and then …
Three sets of:
3-6 Strict Chest-to-Bar Pull-Ups
60 Seconds Sorenson Hold
Rest :60 sec
B.
“Sage”
As many rounds and reps as possible in 20 minutes:
20 Thrusters (135/95 lbs)
20 Pull Ups
20 Burpees