Opt. 2 -Build-5×3 @ 82.5% of 1RM
Opt. 3 -Volume- 60%x8, 65%x8, 70%x8 then down
Opt. 4 Pull-up Challenge
Sub. shoulder Press for Bench Press
3 Top of the minute Burpees
50 Calories on Rower
30 KB Swings
10 W. Step ups
15 min cap
Perform a 8×2 set of pull-ups with a 5-10 sec. descent on each rep.
If you cannot maintain a 5-10 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..