18 Jan 2026
A. Every 2 minutes for 16 minutes: 3 Weighted Pullups (Scales: 1-3 Pullup Negatives or Inverted Row Negatives)
Build to heavy.
B. EMOM 20 Alternating Minutes:
Min1: 12 Single Arm KB Deadlifts (as heavy as possible)
Min2: 20 Plate Russian Twists (15/10)
Min3: 15 Wall Ball (20/14)
Min4: 20 Hollow Rocks
Scores = 3RM Weighted Pullup; SA KB Deadlift Load