Skill

12x30s
straight set of strict pull-ups

This is a quick interval so plan accordingly. The goal should be to hit a set number of strict pull-ups that feels repeatable but also challenging. If you have to drop a rep or two by the last couple rounds that’s ok! Use a band or opt for ring rows if you prefer.

Workout of the Day

AMRAP in 20 minutes
400m run
15 deadlifts
90 double unders

This workout might remind you of last weeks workout from Thursday. The double under set has been bumped up but the barbell movement is a little simpler. Choose a weight for the deadlift that allows you to get the 15 reps done in 2-3 sets. Scale the run and double unders first by volume if needed. Single unders are always great but do try to work in a few attempts at some double unders as you go.

st: 135/95 lb
rx: 185/135 lb
sp: 225/155 lb