Friday

Strength:

Weighted Strict Pull-Up

5 x 3

• New Set Every 1:30
• Progressive

Then….

 

L-2 Checklist

Max Rep Chest to Bar Pull-Up

(Standard 15/10 reps)

• Modify test w/ strict banded pull-ups or chin over bar to hit a set of 10+ reps!

 

Metcon:

As Many Rep as Possible In 5 Minutes

30/21 Calorie Bike

1 Round of Cindy

(5 Pull ups, 10 Push ups, 15 Air Squats)

AMRAP Power Cleans in remaining time (135/85)

 

Rest 5 Minutes

 

As Many Rounds and Reps as Possible In 5 Minutes

20/15 Calorie Bike

2 Rounds of Cindy

(5 Pull ups, 10 Push ups, 15 Air Squats)

AMRAP Power Cleans in Remaining Time (155/105)

 

• Score total power clean reps between both AMRAPS for one score!