Strength
1RM Weighted Pull-Up
Let’s find out if all of that pull-up work is paying off! If you’re working the bands try to go for a strict or kipping pull-up. If you’re not quite there get some more volume in on the bands. Do 8 sets of 1-3 Reps and challenge yourself!
WOD
20 Minute AMRAP
15 Power Cleans 115/75lbs
15 Push-Ups
15 Air Squats
400M Run
Off Ramp WOD
Scale this one by cutting the reps on the hardest movements and choosing an appropriate load. Give yourself a timecap that allows you to move consistently through the whole workout.
15-20 Minute AMRAP
5 Power Cleans
10 Push-Ups
15 Air Squats
400M Run