Opt.2 -Build- 5×3 @ 82.5% of 1RM
Opt. 3-Volume- 10 min EMOM 5 reps @ 60% of 1RM
Opt. 4-Pull-up Challenge
Sub Bench for Shoulder Press
21 Calorie Row
15 1-arm Snatches
Sub row for 15 cals on bike
Perform 35 total pull-ups with a 3-10 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..