Shoulder Press (1 Rep Max)
Opt.1-Test- 55%x5, 65%x3, 75%x2, 80%x1, 85%x1, 90%x1, 95%x1, PR Attempt
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

Metcon (Time)
For Time:
50 Wallballs
25 Burpees
50 Calorie Row/Ski
25 Burpees
50 Wallballs
Metcon (AMRAP – Reps)
Day 6 Pull-up Challenge

-Tempo Pullups-

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..