Skill

7 rounds of
Max set of strict pull-ups
then immediately
A max set of dumbbell bent over rows on each arm

Today’s skill work focuses on upper body pulling strength. You will complete 7 sets of strict pull-ups for max reps, followed immediately by max reps of dumbbell bent-over rows on each arm. For the pull-ups, work on maintaining strict form and avoid using any momentum. Scale to banded pull-ups or ring rows if needed. For the bent-over rows, choose a weight that allows you to maintain a flat back and control the dumbbell through the full range of motion. Choose a weight that gets you around 10 reps on each arm. Prop one knee up on a box or bench to balance while you perform the movement. Take enough rest between each of the 7 sets to ensure high-quality reps in every round.

Workout of the Day

2 rounds for time
50 sit ups
400 m run
30 deadlifts

Today’s workout is a two-round triplet of sit-ups, running, and deadlifts. The deadlifts should be moderately heavy but manageable in small, controlled sets. Focus on maintaining a flat back, especially as fatigue sets in after the run. Scale the barbell load to a weight that allows you to complete each round with fairly large sets.

standard: 135/95 lb
rx: 185/135 lb
sport 225/155 lb