Shoulder Press (5 Rep Max)
Opt.1 -test- 55%x5, 65%x3, 75%x2, 80%x1, 85%x5+
Opt.2 -Build- 4×5 @ 77.5% of 1RM
Opt. 3-Volume- 10 min EMOM 5 reps @ 55% of 1RM
Opt. 4-Pull-up Challenge
Metcon (Time)
6 Rounds:
5 Burpees
10 Box Jumps
10 1-arm DB snatches
Metcon (AMRAP – Reps)
Day 9 Pull-up Challenge

-Tempo Pullups-

Perform a 8×4 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..

Opt.1 8×4
Opt. 8×2