A. Max Strict Pull-ups x 8 sets
B. Back Squat 3×5
A. Pull-up @30X1; 18.104.22.168.2.2
B. Back Squat 8 sets @ 80% max
C. Bent over row 5×6-8 @41X1
Deadlift 5 heavy
8 Deadlift *heavy
12 Toes to bar
BASIC: scale pull-ups with bands, leave ego at door. Should be getting more then 2 reps, try to aim for about 10+ on first set then let fatigue set in.
COMPETITOR: Weighted pull-ups followed up the 80% back squat again. Working on some new stuff, testing coming next week.
*remember BASIC/COMPETITOR don’t do SKILL
SKILL: Work up from previous Deadlift (all TnG)
WOD: Didn’t put a big weight but % should be decent of your 1rm. First few rounds should be unbroken but after should be broken up due to muscle fatigue.