14 Aug 2025
A. 4 Sets:
10 Pendlay Rows
30s Weighted Dead Hangs
Rest 90s
B. EMOM 20 Alternating Minutes:
Min1: 12 Alternating Back Rack Reverse Lunges
Min2: 5 Box Jumps (higher than usual)
Min3: 6-8 Strict Pullups or 2-3 Pullup Negatives
Min4: Rest
Scores = Pendlay Row; Weighted Hang; Lunge Weight; Box Jump Height