Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 RKBS
10 SDHP
10e SA KB push press (left/right)
10t SA OH lunges
10 ring rows or 5 strict pull-ups
Mobility
Anything you might need based on your week
Individuals might want to focus on running and jumping muscles in between sets of pull-ups
Strength
Pull-up strength – 5 sets of max -1
*complete 5 sets of a number of reps that are 1 short of failure.
Similar to the HSPU day without the testing set. Really go off feel and stay true to that. Ultimately, you want to accumulate as many strict pull-ups as you can over the course of the 5 sets. Even if that means decreasing in reps every round.
WOD
“Total Humiliation”
Every 5:00 for 25:00 total
400m run
10 burpee box jump overs
50 DU’s
Gotta earn that rest. And donuts. Always earn your donuts.
