Level 2+3: 4 set*5 Weighted Pull Ups
Level 1: 4 set*3 Partner Assisted Pull Up OR 6 Feet Assisted Pull Ups
Adjust Weight to RIR 2
WOD:
A, Handstand Hold Project:
EMOM 5 min:
15 Sec Handstand Hold Progression
B, Partner Workout:
AMRAP 25 min:
12/10 Cal Row
5 m Farmers Carry Walking Lunges 2*22.5/15 kg (50/35 lbs)
10 Toes to Bar
5 m Farmers Carry Walking Lunges 2*22.5/15 kg (50/35 lbs)
Post WOD:
30-60 min Zone 1 Run/Row/Bike/Ski
Add this as an additional session on any of the days
