Pullups - Strict - weights should be heavy-ish but not maximal, leave room for improvement.
x Rep Scheme - 4 x 5, preferably unbroken and 2.5# heavier than last week.
x Band assisted is the preference. If you normally use a particular band, please add some weight to yourself while on the band.
Sumo Deadlift - weights should be heavy-ish but not maximal.
x Rep Scheme - 4 x 5, add 5-10# to last week
x All 4 sets should be “working” sets.. A.K.A. - after the warmup.
7 Min AMRAP
3 Pullups - banded or ring row
3 HSPU or Pushup
20m Shuttle Run
L3: Strict Pullups
Homework - Before Class
Not For Time
17 GHD Situps
30 Double Unders