75% x 5 reps
85% x 3 reps
100% x 1 (Try for new 1RM!)
*Complete 2-3 Weighted Chin-Ups (underhand grip) after each set as well as your warm up sets. Shooting for something heavy on this today as well.
*If you can not do weighted, work on strict or slightly assisted strict with bands for sets of 5-6 reps.
Metcon (AMRAP - Rounds and Reps)
Every 6min. x 3 Rounds (18min.)
Run 400m, then as many rounds as possible of:
5 Devil Presses 22.5/15kg DBs
*Score is just your rounds of pull-ups and devil presses.