For Strength today, choose your “bucket” and get in some pull-up work. Work on your progressions and consider ring pull-ups if you’re focusing on improving muscle ups. Take no more than 10-12 minutes on this after shoulder / lat mobility.

Today’s WOD is a 5 round for time workout. Keep in mind if handstand push-ups are challenging for you, lower the rep count , use an appropriate scale or substitute regular push-ups.


A. – 30 Strict Pull-ups
B. – 30 Banded Pull-ups
C – 15 Negatives+15 Ring Rows
D – 30 Perfect Ring Rows


5 Rounds for Time
6 Hang Squat Cleans (155/105)
9 Handstand Push-ups
30 Double Unders

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