Bench Press (1 Rep Max)
Opt.1 -test- 55%x5, 65%x3, 75%x2, 80%x1, 85%x1, 90%x1, 95%x1, PR attempt
Opt.2 -Build- 6×2 @ 85% of 1RM
Opt. 3 -Pull-up Challenge-

Sub Bench for shoulder press

Metcon (AMRAP – Reps)
Day 22 Pull-up Challenge

-Isometric holds-

Perform a 8×3 set of pull-ups with a 5sec. Isometric hold at the top of the pull-up for each rep. The goal with this option is to increase our time under tension and to increase positional strength in the pull-up. Choose an option where you can do 2-3 reps unbroken. Make it challenging. Record any relevant notes in Wodify.

On the last set do a Max-effort set of pull-ups without a isometric hold.

Record total reps into Wodify.