Open Skills Work
20 Minutes to work your weaknesses!
Deadlifts and Pull-ups
20 Minute Alternating EMOM
1 : 1 Deadlift (up to 85-90% of 1RM)
2 : Max reps Bar Muscle-ups or Pull-ups
*record weight for deadlift and total reps of bar muscle-ups or pull-ups*
Accessory Work
4 Rounds for completion
20 Weighted Sit-ups
15 Back Extensions on GHD