5 x 8 Squat
Use last Thursdays Weight and take no more than 90 seconds between sets.
3 rounds for time of:
10 DB Snatches (alternating) 70/50#
50′ OH Dumbbell Walking Lunge
15 C2B Pullups
10 Minute AMRAP
200′ Shuttle Run (50′ down/50′ back)
10 C2B Pullups
4 x ME Weighted pullups
Obviously, if you don’t have a single strict pullup you won’t be doing one with weight but there are too many of us who have become fairly proficient at getting 2-5 unbroken kipping pull-ups yet can’t do a single strict pullup. If that’s you get a spotter and have them with hands in the middle of your back push your chin over the bar. This doesn’t work with bands.