Building on what we did last Monday, vertical pulling strength and capacity is the goal. Revisit the pull-up hierarchy from last weeks post if you need help on deciding what movement to do for the EMOM.

 

Strength 

EMOM x 15

A. 5-7 Strict Chest To Bar Pull-ups
B. Barbell Overhead Carry x 2
C. :45 Weighted Plank

AMRAP In 10 minutes

10 Dead lifts (135/95)
10 Burpees Over Bar
10 Clean and Jerks (135/95)
40 Air Squats