Today we are going to retest our strict pull-up max reps. Try to get more then last time if you can. If you used a band the first time, use the same band this time. :)
A: Strict Pull-up (2 x Max Reps, Rest 2-3 Minutes)
Today we are going to do a long CrossFit tester workout. I want you to try to start the workout and finish the workout with the same pace. Try not to go to a place where you burn out. Steady is key here. Break things up where you need early on.
Metcon (AMRAP - Rounds and Reps)
AMRAP 18 Minutes: 15 Box Jumps, 24/20 - Step Down 12 Shoulder to Overhead, 115/73 9 Toes to Bar
A.1: Wall Facing Handstand Push-up Variation (2x15, rest 60 seconds)
A.2: Banded T's (2x15, rest 60 seconds)