WEIGHTED CHIN-UP 1RM & "ROUNDABOUT"

A) Strength:

1 ) Weighted Chin-up 1RM

-Build to a 1RM in 10 sets.

*If you are not yet able to use weight, perform 1 of the following options:
-Bodyweight, Accumulate 20 challenging reps using a slow + controlled tempo
-2121
-Band Assisted: Accumulate 20 challenging reps
-Beginners Accumulate 50 Barbell Rows 

2) MetCon Prep:

3 Sets of:
5 S2OH (Add weight each set)
100 Meter Run
Rest 60s

B) WOD:

"Roundabout"

For Total Time: (22:00 Cap Including Rest)

21 Shoulder to Overhead (Rx = 135/95, S = 115/75, 95/65)
800 Meter Run

Rest 2:00 

15 S20H (Rx = 155/105, S = 135/95, 115/75 )
600 Meter Run

Rest 2:00

9 S20H (Rx = 185/115, S = 155/105, 135/95)
400 Meter Run

Rx+ = (135/95) (185/115) (205/125)

Beginners = (75/55) for all rounds

C) Core + Biceps: (After Class)

1a) Banded Plank Rows (3 x 10-12 ea). Rest 10s.
1b) DB Curls (3 x 10-12). Rest 10s