BARBELL WARM-UP | 5:00
2 sets:
10 wide-grip bent-over rows
10 wide-grip high pulls
10 front-rack lunges
10 strict presses
10 scap pull-ups
– Use an empty barbell.

2 sets:
5 behind-the-neck strict presses (empty barbell)

4 sets:
5 behind-the-neck strict presses
– Lift once every 1:30.

-Then-

EMOM 6:
Min. 1 | 6 push presses
Min. 2 | 2-4 weighted strict pull-ups
– Build in load to workout weight for both movements.

RX

5 x 3:00 rounds:
10 push presses (105/155 lb)
Max-rep weighted strict pull-ups (25/35 lb)
– 2:00 rest between rounds

INTERMEDIATE

5 x 3:00 rounds:
10 push presses (75/115 lb)
Max-rep strict pull-ups
– 2:00 rest between rounds

BEGINNER

5 x 3:00 rounds:
10 push presses (35/45 lb)
Max-rep ring rows
– 2:00 rest between rounds

Accumulate:
30 reach, roll, and lift