PULL-UP CLUSTER SETS

A) Strength:

1a) Shoulder Width Grip Pull-up Clusters (4 x 2.2.2). Rest 90s.

- Rest 10s between set of 2.
- Adv: Use added weight
- Int. Bodyweight
- Beg: Partner Assisted

*All sets should be challenging. Similar to last week, but done with a pronated grip.

1b) DB Neutral Grip Floor Press (4 x 5). Rest 90s.

*Or Barbell Floor Press

B) WOD:

"Cindy"

AMRAP 20:
5 Pull-ups
10 Push-ups
15 Air Squats

- OR -

"Mary"

AMRAP 20:
5 HSPU
10 Pistols
15 Pull-ups

C) Extra Credit:

3 Rounds of:

10 DB Rolling Tricep Extensions
15 Banded Face Pull-aparts
20 1-Arm KB Squat (10 each side)

*Rest as needed between sets.