Warm-up/Mobility
joints
run 100-200-400-200-100 30 sec rest
Strength/Skill
Weighted Pull-Ups
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM
Use negatives instead of weighted if necessary or even weighted negatives!
Metcon
Three rounds for time of:
400 Meter Run
20 Pull-Ups
10 Strict Handstand Push-Ups/L-seated DB Press
Accessory Work
3×10 strict toes to bar