07.11.2018

Warm up:

3 Rounds, 1:00 each
row
pause air squat (5sec)
Divebomber push up
Scap pull up/push up (30sec/ea)

Strength:

Strict Pull up (overhand grip)

A) 7x 3
or
B) 5x 5
or
C) 4x 8

Choose one of the above pull up rep schemes
Complete all required sets with the required rep count
you must adhere to your selected rep count per set (i.e cannot break 5 reps into 2+2+1)
If you cannot complete at least 3 in a row, use a band
Add weight ONLY if you are able to perform option C
Rest as needed

Conditioning:

For Time:
21-15-9
Wall Ball (20/14)
Pull up

Rest 3:00

9-15-21
Deadlift 185/125
Burpee over barbell

Recovery:

Couch stretch; 2:00/
T-spine smash/lat smash; 4:00