Pull-ups + Negatives

3 Sets:
Max Set of Strict Pull-ups
*Weighted if possible. Add weight to notes.
Rest 30 Seconds
Max Negative Hold
*Weighted as well, if possible

2 Rounds + Reps

2 Rounds
4 Minute AMRAP of:
10 Box Jump Overs (24/20)
15 Ring Push-ups
10 Toes-to-Bar
*Rest 2 Minutes Between Rounds
*Pick up where you left off

*Modify ring PU with regular/knee/box push-ups

Endurance WOD (7:45am)

For Time:
800 Meter Row
40 Alternating Dumbbell Snatch (30/20)
40 Burpees
40 Thrusters (45/35)
800 Meter Run

Rx+ (50/35)

Community WOD (10:00am)

For Time:
400 Meter Row
20 Alternating Dumbbell Snatch
20 Burpees
20 Thrusters (45/35)
400 Meter Run

Rx+ (50/35)

Oh My Kettlebell!

2 Rounds for Time
20 KB Sumo Deadlift High Pull (55/35)
20 Double Unders
20 Single Arm Overhead Walking Lunges
20 Double Unders
20 Alternating Kettlebell Snatches
20 Double Unders
20 Kettlebell Clean & Jerk
20 Double Unders
20 Kettlebell Swings
20 Double Unders

Rx+ (70/55)

Overhead Squat 5×5

Overhead Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
*Build throughout, up to ~75-80% of 1RM

Pull-ups (Strict): Max Reps

Pull-ups (Strict): Max Reps
*Modify with band(s) – take note of the color of band(s) used, so you can reference on our retest day. Also can modify with seated pull-ups, banded or not.

Seated pull-ups: https://www.instagram.com/p/ByhBMFDFevl/

Push-Ups: Max Reps

Push-Ups: Max Reps
*Modify with knee or box push-ups. Take not of knees or box height.
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