Skill Work:
EMOM 3:
3-6 chest-to-bar pull-ups
WOD:
Every 5:00 for 5 sets:
10 bench presses
Max-unbroken chest-to-bar pull-ups
– Rest the remainder of each interval.
Intermediate:
Every 5:00 for 5 sets:
10 bench presses
Max-unbroken kipping pull-ups
– Rest the remainder of each interval.
Beginner:
Every 5:00 for 5 sets:
10 bench presses
5-10 strict banded pull-ups
– Rest the remainder of each interval.
Home Workout:
Every 5:00 for 5 sets:
1:00 max-rep hand-release push-ups
10-15 dumbbell hang power cleans (35/50 lb)
– Rest the remainder of each interval.
– Use two dumbbells.
Movement scaling options:
Bench press: Load, dumbbell bench press
Chest to bar pull ups: Reps, pull-ups, strict banded pull-ups
Cool down:
1 set:
1:00 lacrosse-ball chest mash/side
1:00 child’s pose stretch