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Dani & Goats.

A) Dynamic Effort Upper
1) Football Bar Bench w. chains: 9 x 3 @50%, every 60s.
*Chain weight should make up another 25%. Change grip every 3 sets. 

2) Speed Pull-ups against mininband: 6 x 3, ever 60s.
*Change grip every 2 sets (wide x 2, medium x 2, chin-up x 2). 

3) Barbell Tricep Extensions from floor: 3 x 10-12. Rest 60s. 

B) Conditioning
AMRAP 15:
2 Muscle-ups
4 Burpees
8 KBS (70, 53)

Rest 10:00

10 sets of 250m Row. Rest 30s. Choose a pace you can maintain for all 10 sets. 

C) Accessory
– IronScap
– 100 Bandpushdowns