A.  Pull Up Progressions

Ring Rows, Barbell seated pullups, Jumping pullups, Banded Pullups

* Spend 5-7 mins practiing all progressions

B.  As Many Rounds as Possible in Six Minutes:

12 Hang Power Cleans (115/75)

9 Front Squats (115/75)

15 Hand Release Push-ups

Rest 2:00 minutes

As Many Rounds as Possible in Eight Minutes of:

200 Meter Run

9 Hang Power Cleans (115/75)

6 Chest to Bar Pull Ups

Rest 2:00 minutes

As Many Rounds as Possible in Ten Minutes of:

200 Meter Run

9 Power Cleans (115/75)

6 Pull-Ups

L3: (95/65) (10 Push-ups) (Regular Pull-ups)

L2: (75/55) (10 Box Push-ups) (Band Assisted Pull-ups)

L1: (65, 35) (8 Box Push-ups) (8-10 Ring Rows)

Beginner Options:

Replace Hang Power Cleans/Power Cleans with Russian KBS

Replace Front Squats with Goblet Squats

C.  Barbell Club Meets at 6:30pm!