Opt. 2 -Build- 6×2 @ 87.5% of 1RM
Opt. 3 -Volume- 65%x5, 70%x5, 75%x5 then down
Opt. 4 Pull-up Challenge
Sub shoulder press for bench
50 Calorie Row/Ski
Perform a 8×3 set of pull-ups with a 5-10 sec. descent on each rep.
If you cannot maintain a 3-10 sec. descent scale back your pull-up
Last set will be a Max-Effort attempt with regular tempo.
Record total reps into Wodify as well as any relevant notes..