- RX -
For load:
3-2-2-1-1-1-1:
Weighted pull-ups

- INTERMEDIATE -
7 sets for reps:
Max-reps strict pull-ups
- Athletes who can perform 5+ pull-ups should perform this workout RX'd.

- BEGINNER -
7 sets for reps:
1-5 banded strict pull-ups
- Athletes who can perform at least 1 strict pull-up should perform the intermediate option.

Post-workout:
EMOM 6:
Minute 1 | :30 strict toes-to-bars
Minute 2 | :30 push-ups

2 sets:
10 alternating scorpion stretches
:30 plank hold (forearms or arms)
10 supermans

2 sets:
10 down-dogs to push-up
:30 hollow hold on the pull-up bar.
10 alternating single-leg V-ups

Post-workout:
EMOM 6:
Minute 1 | :30 strict toes-to-bars
Minute 2 | :30 push-ups