08.27.2026

Gymnastics Skills
Strict Pull Up
1 minute of work / 2 minutes of rest for 3 sets:
Max rep one and one quarter strict pull-up / band assisted. https://www.youtube.com/watch?v=wSHUVY5wrvQ
*Begin with a lighter resistance band, and increase the band resistance as fatigue accumulates
to keep reps consistent. 
 
OR
 
Strict HSPU
3 x 3 slow eccentric HSPU resting 1:00 between
3 x 5 piked HSPU on box resting 1:00 between 
with pad or abmats (you can have a few pads for this)- try a few reps strict HSPU 
 
Strength
Barbell RDLs 
3 sets of 8 reps @ 55+% of conventional DL or heavier than last week
 
WOD
"8.5 out of 10"
15:00 EMOM
min 1: 40 DUs or 60 singles
min 2: 2 reps deadlift- build load each round*
min 3: rest
*score is load used*