Weighted Pullups 5×5
First sub is strict pullups. If you can’t do strict or weighted pullups, do 25 total reps at a VERY hard rubberband setting. If you fail before 5 reps, do negatives until you reach your rep goal for that set (ex. I did 3 reps in the blue band and then 2 negative for a total of 5 reps). Clean reps, with head neutral and chin pulled well north of the bar.
10,9,8…1 Overhead Squats (95/65)
Hard rolls should jump over the bar on each burpee. Scale as needed (start by lowering the rounds and/or lower the weight).
Post max 5-rep pullup and score/weight for metcon to comments.
Left: George Heckert, wearing a cool t-shirt (from the vault!).
The gym will be closed for the 0930 class. See you at 1700!