Push Press (5 Rep Max)
Opt.1 -Test- 55%x5, 65%x3, 75%x2, 80%x1, 85%x5+
Opt. 2 -Build- 5×5 @ 75% of 1RM
Opt. 3 -Pullup Challenge-
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP:
21 DB Deadlifts
15 DB Jerks/HSPUs
9 Box-overs
Metcon (AMRAP – Reps)
Day 23 Pull-up Challenge

-Tempo Pullups-

Perform 35 total pull-ups with a 3-5 sec. descent on each rep.

If you cannot maintain a 3-5 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..