MOB: Full body
WU: 5 BB deadlifts. 5 BB back squats. 6 pull-ups.
S: Back Squat. 20:00 to find a 1RM.
C: AMRAP in 10:00 of:
6 Pull Ups
9 Deadlifts @40% of arm
Option 1: 3 pull-ups
Option 2: 6 jumping (bar 6″ below head) or band-assisted pull-ups.
Option 3: Subs of choice. Weight of choice.
PWMOB: Stretch hamstrings, hip flexors and triceps. Lax ball in C/S/B/Forearms.
Advanced: Strict Dead Hang Pullups
Endurance: None