Monday, Aug 31


Row 400 meters

Hold bottom of squat for 1 minute

10 jumping pull-ups

10 kipping pull-up or strict

5-10 Chest to bar pull-ups

10 GHD sit-ups

10 GHD back extensions

10 PVC pipe pass throughs

10 PVC pipe front squats



Front Squat 3×70%, 3×80%, 3×90% + reps



For time:

21 Pull-ups

9 Front Squats

15 Pull-ups

15 Front Squats

9 Pull-ups

21 Front Squats


L1- choose weight and/or jumping pull-ups or ring rows

L2- 135/95lbs

L3- 155/135lbs and chest to bar pull-ups


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