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