EMOM for 12 minutes:
In the 1st minute, perform 15 unbroken wall-balls (30/20)
In the 2nd minute, perform one set of max unbroken chest-to-bar pull-ups.
In the 3rd minute, rest.
If you can do CTB, but can’t really string them together, just perform AMRAP in that minute. If you can’t do chest-to-bar, scale to normal. From there scale to strict pull-ups with a band, but make sure and use a band you can get a good amount of reps with. I would say you should be getting around 12-15 reps in that minute. You are only doing one set unbroken if you are doing the chest-to-bar. Also, push yourself on the wall-balls, try to do heavier than you might normally use and push to get those 15 unbroken.
Workout of the Day
1000 meter row
50 deadlifts (185/133)
30 lateral bar burpees
Deadlifts need to be light for you, this workout should be fairly quick!
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