16 Oct 14 Chinups?????

Warmup:

-ERO

- 3 Rds (bar only)

10 Press

10 Bicep curls

10 BSQ

Run 100 M (no bar)

-One arm KB Press 3 x 12 each arm

-KB crush curls 3 x 12

5 RFT (20 min cap)

8 Chin ups (kip ok) (HANDS are SUPINATED or PALMS UP as RX)

7 BSQ (60% 1RM)

6 HSPU