Skill: CTB Pull-Ups 


Strength: Clean Pulls—Floating Clean Pull (Below knee)

6-min EMOM: 3 Reps @ 70-75% of 1RM Clean 

*First rep comes off the floor*


Metcon: Every 8 mins for 16-mins

15/12 Cal Bike

12 Pull-ups

15/12 Cal Row

12 Box Jumps

*Probably going to be lots of rest.. good, let’s push the effort. This will also be a week

involving a ton of testing*


L1: 18/15 cals, Chest 2 Bar, 24”/20”

L2: 15/12 cals. Pull-ups, 24”/20”

L3: 12/10 Cals, Jumping Pull-ups, 20”/17” (Step-ups) 

L4: 12/10 cals, KB Swings or SDHP (for pull-ups), Plate Jumps