Tuesday October 27, 2026

Warmup

1:30 bike/row

10 banded pull aparts

10 banded ext. rotation pull aparts

10 banded bent over row

10 banded overhead press

10 air squats

5 squat jumps

10 kip swings

3 negative pullups

Mobility

Child’s pose 1:00

Skill/Strength

Paused Bench Press 6x3

3 second pause, but remain engaged (holding bar on chest rather than letting it sink into chest).

Light to moderate weight.  Focus on speed.  Relatively short rest between sets (2 mins +/-)

WOD

AMRAP 6:

3 strict pullups

5 strict presses

7 box jumps

Rest 4 minutes

AMRAP 8:

8 shoulder to overhead

10 pullups

12 box jumps

Your score is the total reps accomplished in both parts (do the math).

F:  jumping pullups (part 1); ring rows (part 2); light barbell

P1:  95/65

P2:  75/55; all regular pullups

C:  115/75; chest to bar pullups (part 2)