Warmup
STRENGTH
In 20 minutes:
Build to 80% of 1RM Back Squat
Build to 80% of 1RM Strict Press
Build to 80% of 1RM Deadlift
*No specific order, move through each based on feel. List loads that you hit for each lift in notes.
Back Off/Deload Option -
Lower %'s to 70-75% of each lift
WOD
AMRAP in 10 minutes:
10 Chest-to-Bar Pull-Up’s
20 Wall Ball Shots
Row 30/24 calories
10 Chest-to-Bar Pull-Ups
10 Dumbbell Overhead Lunge Steps @ 50/35 lRow 30/24 calories
Session details:
Intent: Middle time domain metcon with a focus on upper body pulling endurance.
Back Off/Deload Option -
EMOM x 12:
Min 1: 10 CTB Pull-Ups / or pull-ups + 10 Wallball
Min 2: 10-12 Cal Easy Row
Min 3: 8-10 DB OH Walking Lunge Steps
Min 4: 10-12 Cal Easy Row
extra credit
2 sets:
250m Row @ 90% Effort
3 Rope Climbs - AFAP
Rest 1:1