A. Pull-up 7 x 3
*Use the hardest/heaviest version you can maintain.
B. AMRAP in 10 minutes:
10 Dumbbell Deadlifts 22.5/15kg
10 Knees to Elbows
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WOD: Monday
Five rounds of: Dumbbell Shoulder Press 8-10 reps Max reps strict Pull-up *Rest 2 min. between rounds. Tips: The weight for the shoulder press is to be maintained. Pick a weight that is challenging but not absolutely maximal for the 8-10 reps. Add weight if you’ve got more than 15/10 strict pull-ups and if you have minimal pull-ups, pick a number to be repeated each round.