Skill

8x45s
straight set of strict pull ups

choose a pull up version that feels repeatable but also challenging. Banded pull ups, ring rows or even jumping pull ups with a controlled descent will work today. Shoot for 3-5 or more pull ups per round.

Workout of the Day

AMRAP in 20 minutes
200m run
30 sit-ups
20 push press

spend some time testing out your push press weight before the workout starts. You’ll want to pick a weight that won’t make the push press reps feel like the dominating part of the workout. Plan for sets of 5 or more every time you pick up the bar. Take the run and sit ups at a steady pace so that you’re ready for the push press each round.

standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb