MOB: Full body
WU: 5 Hang Power Cleans. 5 Kipping pullups.
S: Deadlift. BASE YOUR PERCENTAGES OFF 90% OF YOUR 1RM.
DELOAD SETS: 1×5@40%, 1×5@50%, 1×5@60%.
C: EMOM for 12:00 of:
Odd Rounds: Max Power Cleans in :15 135/95
Even Rounds: Max Kipping Pull-ups in :15
LII: Weight of choice. Band assisted pull-ups. :01 pause at bottom of pull-up.
LI: Weight of choice. Ring row.
PWMOB: Lax ball in C/S/B/Forearms. Stretch Hamstrings and hip flexors.
Advanced: 155/105. C2B Pullups.
Endurance: 95/65. Strict Pullups.