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A. Back squat – 5×2@84%.

B. Pull-up strength:

i) 3 sets: 3 weighted pull-ups + immediate AMRAP unweighted pull-ups (hold weight between feet and set it down, or have a partner remove the weight)

If you’re not able to do strict pull-ups, do 3 (hard) ring pull-ups, then immediately switch to ring rows and do as many reps as you can.

ii) 3 max effort chin-over-bar holds (chin-up grip (supinated)) OR 3 max effort holds at the top of a ring row. Focus on pulling the shoulder blades back and down for both variations.

C. 4 rounds of max effort tuck or hollow rocks.