10-12 Minutes for Max Strict Pull-ups/Hardest Pull-up Attempt
10-12 Minutes for Muscle Up Attempts/Max Unbroken Set
Note: This is the last of the six weeks of pull-up and muscle up skill work. Take today to try to hit your first strict pull-up, first muscle-up, or any combination of the two!
15/12 Calorie Row
5 Handstand Push-ups
1 Bear Complex (60, 65, 70, 75, 80% 1RM Clean)
1 Bear Complex: Power Clean + Front Squat + Push Press + Back Squat + Push Press
Rx+: 10 Handstand Push-ups
Rx: As Written
Intermediate: 10 Hand-Release Push-ups
Scaled: 10 Backpack/Knee Push-ups
Note: This workout will have weights scaled to each individual’s capacity. Focus on breathing throughout the bear complex.