Deload Week-

1x5 @ 40%

1x5 @ 50%

1x5 @ 60%

**Use 90% of 1RM for percentages (ex. if you lift 100, use 90 x .65 for your weight of the first set.)

On a 20-minute clock, perform a 400 meter run, then complete as many Pull-Ups as possible in a single set (unbroken, meaning a drop from the pull-up bar, touching the ground, or otherwise resting in any position other than a hang counts as a break and the end of the set). Continue immediately to another Run and another max set of Pull-Ups. Repeat until the 20-minutes is up.

SCORE= Total pullups (ex. 55 pullups would be 0 rounds+ 55 reps)