Monday
Strength
Pull-Up Test
If you do not have kipping pull-ups or C2B pull-ups, use a band and perform strict reps for these sets. Aim to complete at least 15 reps in your first set, if you cannot then use a lower level of pull-up progression.
3x Max Effort sets of Pull-Ups, Rest exactly 1 minute between sets.
Level 3- C2B Pull-Ups
Your score is the total amount of pull-ups between all 3 sets.
Conditioning
14 minute AMRAP
9 Deadlift 185/125
12 Push-Ups
9 DB Front Squat 35/25
12 Push-Ups
Level 3- 225/155, 50/35
Level 2- 185/125, 35/25
Level 1- A weight that lets you go unbroken for 2 rounds, scale push-up numbers as needed.