For load:

5-5-3-3-2-1-1 Weighted strict pull-ups

*Perform a new set every 1:30

*Build to a 1RM


Today’s strength work should see athletes building by small increments across rounds towards a heavy and potentially 1RM weighted strict pull-up. For some athletes, today could look like progressing through lighter and lighter bands towards an unassisted strict rep..


For Time 14 Min Cap

3, 6, 9, 12, 15, 18, 21.:



Handstand push-ups


Rx+: Chest-to-bar pull-ups, strict OR deficit kipping HSPU 6/4” (whatever needs more work)

Active: Hanging leg raises, jumping pull-ups, box pike HSPU

Lifestyle: Hanging knee raises, ring rows, Pike HSPU on ground or Elevated push-ups

The workout should see toes-to-rings options that allow sets of 6+ at a time, and pull-ups and handstand push-ups at 3+ at a time. As opposed to last week, this workout is designed to improve shoulder stamina and as such options should allow more consistent movement, throughout the entirety of the workout.