Gain Train 8

WOD:
Shoulder Prep:
3x5 Strict HSPU
    5 Chest to Bars
   10 Hollow Body Band St Arm Pulldowns
   10 Band Face Pulls-Pull Aparts
Strength:
5x3 Snatch Push Presses@91kg
5x8 Wtd. Chin Ups@7.5kg
8-8-8-8-7 Wtd Dips@7.5kg-10 Tate's Press@2-15kg (superset)
MetCon:
TC-20 min. (9 sets of rowing)
21-15-9
Toes To Bars
200m Row (after each set)
15-12-9
Wallballs @30lbs
200m Row (after each set)
9-6-3
Bar Muscle Ups
200m Row (after each set)

18:41