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
10 Box Jumps
10 1-arm DB snatches
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..