Strength:
Back Squat:
Every 3:00 x 4 Sets
5 Reps @ 80% of 1RM
WOD:
“If You Give a Mouse a Pull-Up”
16:00 EMOM
minute 1: Big Unbroken Set of Strict Pull-Ups + AMRAP Kipping Pull-Ups
minute 2: 50 Double Unders
minute 3: Max Dual Dumbbell Step-Ups
minute 4: Rest
Dumbbells: 2×50/35lb, 22.5/15kg
Box Height: 20in
Level 2:
16:00 EMOM
minute 1: 5/4 Strict Pull-Ups + AMRAP Kipping Pull-Ups
minute 2: 35 Double Unders
minute 3: – Max Dual Dumbbell Step-Ups
minute 4: Rest
Dumbbells: 2×35/25lb, 15/12kg
Box Height: 20in
—
Level 1:
16:00 EMOM
minute 1: -Unbroken Set of Banded Strict Pull-Ups + Max Ring Rows
minute 2: 60 Single Unders
minute 3: – Max Single Dumbbell Step-Ups
minute 4: Rest
Dumbbells: 1 x 30/20lb, 14/9kg
Box Height: 20in
—
Competitor
Sub Heavy Double Unders