A. Pull-up strength:
EMOM for 10 rounds:
Minute 1: 2-8 ring pull-ups (sub hinge rows or foot assisted ring pull-ups). Aim for more reps in total than last week.
Minute 2: 10-40 second chin-over-bar hold (scale to lightly assisted hold with feet on a box, or ground if using the kid’s pull-up bar).
B. For time:
25 overhead squats (135/95, or scale as needed)
20 push-ups
25 front squats (same barbell, or heavier if your overhead squat is your limiting factor)
30 push-ups
25 back squats (take the bar from the floor)
40 push-ups.
If you cannot do at least 10 easy push-up reps on the floor, scale to an easier variation. If you are very new and this will be a ton of reps for you, we will scale the number.