weighted pull-ups, sets of 5
Added 5 lbs every set.
5 lbs (5 reps) up to 55 lbs (1 rep).
Failed to get 5 reps around 30 lbs but kept going. Stopped at 55 lbs when it was putting a lot of stress on my forearms.
then...
EMOM 3 strict press for 12 minutes
135 lbs first two minutes then
140 lbs (75% of 1rm) next ten minutes
8 min AMRAP
10 lunges
10 Russian kb swings
10 sit-ups
*7 rounds + 17 reps
4 minute rest
8 min Airdyne
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