Week 3 Day 4
Skill
Weighted Pull-ups (4×3)
Metcon
Metcon (AMRAP – Reps)
15 Min Amrap
30 Back Squats
20 Pull Ups
30 Back Squats
20 HSPU
30 Back Squats
10 BMU
Rx+: 115/80
BMU
Rx: 95/65
20 CTB
S: 75/55
20 Jumping CTB
If you have great strict pull ups add some weight via a dumbell or vest.
If you want to just work strict go no weight.
If you are still working towards weighted pull ups go banded pull ups.