- Strength: For your pull up cluster today you will do 5 reps with a wide overhand grip, 4 reps with an underhand grip just outside shoulder width and 3 reps with an underhand grip at shoulder width. Resting 10 seconds between each grip width. Then you will go directly into your rolling triceps extensions. Rest one minute after both movements are completed for a total of three working sets. You should be able to complete your pull-ups without reaching failure so use a partner if needed. Use one weight across all sets of triceps extensions. - Metcon: Todays metcon with a partner with one person working at a time. Try to keep the work split evenly. We're looking for 80% effort today so you should have another gear in reserve. If you have trouble pacing your workout then today is a great day to start a little slower than you think and adjusting your output up to 80% as the workout progresses.