Tuesday
Baseline
3 Rounds
1/1 Arm Bar
5 Prying GSQ
5/5 Bent Over Row
5/5 Pushpress
Work Capacity
4x*
15 KBS
12 Pistols (6/6)
9 TTB
6 HSPU (pike Pushups or military press)
1/1 TGU
*Not timed! Rest and modify as needed to maintain form. Approach each exercise as if you're practicing it, trying to master the technique, rather than trying to get through it quickly as possible, or settling for ugly reps in order to throw a heavier weight or greater progression than you can manage.
Then, you go, I go
30-20-30-20 KBS
Durability
Stretching with bands