Shoulder Press (3 Rep Max)
Opt.1-Test- 55%x5, 65%x3, 75%x2, 80%x1, 85%x1, 90%x3+
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

Metcon (Time)
For Time:
3 Top of the minute Burpees
50 Calories on Rower
40 Wallballs
30 KB Swings
20 Box-overs
10 W. Step ups

15 min cap

Metcon (AMRAP – Reps)
Day 3 Pull-up Challenge

-Tempo Pullups-

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..

Check-out the videos below for some ideas for scaling Negative/tempo pull-ups