WOD836 - Thursday, March 9th

Warm-up
4 Rounds:
5 Squat Clean & Split Jerks
30/20 Calorie Row or Bike

Strength
EMOM 10 Minutes:
1 Squat Clean & Jerk @80%

MetCon
RX
AMRAP 18 Minutes:
200m Run
9 Power Cleans, 95/65lbs
3 Muscle-ups
(RX+ 115/75lb clean)

SCALED
AMRAP 18 Minutes:
200m Run
9 Power Cleans, 75/55lbs
6 Ring Dips

Competition Side Work
"Flush"
20-40 minutes on the bike at a comfortable pace. 

CF LITE

Warm-up
4 Rounds:
10 Wallball
20 Calorie Row or Bike

Strength
4 Rounds:
12 DB Strict Press
10 Single-leg Deadlifts w/ KB (each side)

MetCon
Every 6 Minutes for 18 Minutes:
500m Row
15 Burpee Box Jump-overs

Accessory
Accumulate 4 Minutes:
Farmers Hold, AHAP
(10min. cap)

WOD835 - Wednesday, March 8th

Weakness Warm-up
For Time: (10min. time cap)
150/100cal. Row, 5/4k Bike, 75 Bar Facing Burpees, 1mile Run, or 2k Ski
(choose ONE of the following based on perceived weakness)

MetCon
RX
"Candy"
5 Rounds For Time:
20 Pull-ups
40 Push-ups
60 Air Squats

SCALED
5 Rounds For Time:
10 Ring Rows
30 HR Push-ups
50 Air Squats

LITE
3 Rounds For Time:
10 Ring Rows
30 HR Push-ups
50 Air Squats

Strength/Skill
Make up a lift you missed earlier in the week
A. 6×2 Squat Snatch @85%+
(drop and reset)
B. Back Squat 5×3 @85%+
-OR-
Spend 20min. working on a weakness
Examples: double-unders, kipping, handstands.

Competitors (Active Rest Day)
A. Specific Mobility Session
(spend 15-20 minutes moving through areas that are generally tight or bothering you)

B. The Flush
(walk, slow jog, row, bike, etc and settle in for at least 40 minutes)

C. 40+ Minute ROMWOD
https://romwod.com/

WOD834 - Tuesday, March 7th

Warm-up
3 Rounds:
25/20 Calorie Bike
30sec. Handstand Hold
10 Hang Squat Cleans

Strength
Back Squat 5×3 @85%+

MetCon
RX
For Time
24 Sumo Deadlift High Pulls, 75/55lbs
12 Handstand Push-ups
18 Sumo Deadlift High Pull
9 Handstand Push-ups
12 Sumo Deadlift High Pull
6 Handstand Push-ups
6 Sumo Deadlift High Pull
3 Handstand Push-ups
(RX+ 95/65lb SDHP)

SCALED
Reps For Time:
15 Sumo Deadlift High Pulls, 75/55lbs
18 HR Push-ups
12 Sumo Deadlift High Pull
15 HR Push-ups
9 Sumo Deadlift High Pull
12 HR Push-ups
6 Sumo Deadlift High Pull
9 HR Push-ups

Competition Side Work
4 Rounds:
60sec. Max Distance Handstand Walk
Rest 60sec.
60sec. Max Rep Burpee Box Jumps, 20/16″
Rest 60sec.

CF LITE

Warm-up
Same as class

Strength
3 Rounds:
8 Ring Rows
6-8 Strict Toes to Bar
30-45sec. Handstand Hold

MetCon
For Max Reps:
3min. Calorie Bike
3min. Strict Handstand Push-Ups
3min. Calorie Row
3min. Ring Dips
3min. HR Push-ups

Accessory
Every 2 Minutes for 10 Minutes:
30-40sec. Hanging L-sit

WOD833 - Monday, March 6th

 Warm-up/Primer
RX
AMRAP 4 Minutes:
40 Wallballs, 20/14lbs
15 Lateral Burpees over Rower
Max Calorie Row in remaining time

SCALED
AMRAP 4 Minutes:
40 Wallballs, 14/10lbs
15 Burpees
Max Calorie Row in remaining time

Strength
Squat Snatch 6x2 @85%+
(drop and reset)

MetCon
RX
4 Rounds For Time:
15 Wallballs, 20/14lbs
15 DB Push Press, 45/25lbs
15/10 Calorie Bike or Row
(RX+ 55/35lb DB push press) 

 SCALED
4 Rounds For Time:
15 Wallballs, 14/10lbs
15 DB Push Press, 35/15lbs
15/10 Calorie Bike or Row

Competition Side Work
8 Rounds For Time:
400m Run
Rest 30sec.

CF LITE

Warm-up
Same as class

Strength
4 Rounds:
16 Weighted Step-ups w/ DB's
30-45sec. Lunge Hold (each leg)

MetCon
5 Rounds For Time:
10 Strict Pull-ups
15 Wallball
100m Run

Accessory
Accumulate 4 Minutes:
Superman Hold
(10min. cap)

WOD832 - Saturday, March 4th

PARTNER WOD

Warm-up
Coaches Choice

MetCon
RX
In teams of 2, alternating every 60sec.
4 Rounds For Max Reps:
60sec. Calorie Row
60sec. Pistols
60sec. CTB Pull-ups
60sec. Handstand Push-ups

SCALED/LITE
In teams of 2, alternating every 60sec.
4 Rounds For Max Reps:
60sec. Calorie Row
60sec. Air Squats
60sec. Pull-ups/Ring Rows
60sec. DB Push Press, AHAP

OPEN GYM WOD

Warm-up
5 Rounds:
5 Toes to Bar
10 Strict Press
25 Double-unders

Strength
Find a 1RM Back Rack Jerk in 15min.

MetCon
RX
AMRAP 10 Minutes:
7 Toes to Bar
7 Power Cleans, 125/85lbs
7 Box Jump-overs 24/20″

RX
AMRAP 10 Minutes:
7 Knees to Elbows
7 Power Cleans, 105/70lbs
7 Box Jump-overs 20/16″

Competition Side Work
10 Rounds For Time:
3 Handstand Push-Ups, 4" deficit
30 Double-unders
Rest 30sec.

WOD831 - Friday, March 3rd

Warm-up
Alternating EMOM for 8 Minutes:
7 HR Push-ups
14 Goblet Squats

Strength
4 Rounds:
8-10 Single-arm DB Strict Press (each arm)
Rest 2min.

MetCon
Choose ONE of the following workouts

Option 1
RX
AMRAP 3 Minutes x4:
500m Row
Max Rep Bench Press in remaining time, BW/.75BW
Rest 3min. between AMRAP's

SCALED
AMRAP 3 Minutes x4:
400m Row
Max Rep Bench Press in remaining time, .75BW/.5BW
Rest 3min. between AMRAP's

LITE
AMRAP 3 Minutes x4:
400m Row
Max Rep HR Push-ups in remaining time
Rest 3min. between AMRAP's

Option 2
"Open Workout 17.2"
RX
AMRAP 12 Minutes
2 Rounds:
  50ft. Weighted Walking Lunges, 50/35lb DB's
  16 Toes to Bars
  8 Power Cleans, 50/35lb DB's
-then-
2 Rounds:
  50ft. Weighted Walking Lunges
  16 Bar Muscle-ups
  8 Power Cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

RX
AMRAP 12 Minutes
2 Rounds:
  50ft. Weighted Walking Lunges, 35/20lb DB's
  16 Hanging Knee Raises
  8 Power Cleans, 35/20lb DB's
-then-
2 Rounds:
  50ft. Weighted Walking Lunges
  16 Pull-ups
  8 Power Cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

WOD830 - Thursday, March 2nd

Warm-up
3 Rounds:
20 Overhead Squats
20 Calorie Row

Strength
EMOM for 10 Minutes:
1 Squat Snatch @80%

MetCon
RX
“Jackie”
For Time:
1k Row
50 Thrusters, 45/35lbs
30 Pull-ups

SCALED
2 Rounds For Time
500m Row
25 Thrusters, 45/35lbs
15 Ring Rows

Competition Side Work
"Flush"
20-40 minutes on the bike at a comfortable pace. 

CF LITE

Warm-up
Same as class

Strength
4 Rounds:
10 Goblet Squat
20 Weighted Lunges w/ DB's

MetCon
For Time:
10 Strict Pull-ups
20 Wallball
30 KB Swings
400m Run
30 KB Swings
20 Wallball
10 Strict Pull-ups

Accessory
Accumulate 4 Minutes:
Farmers Hold, AHAP
(10min. cap)

WOD829 - Wednesday, March 1st

Weakness Warm-up
For Time: (10min. time cap)
150/100cal. Row, 5/4k Bike, 75 Bar Facing Burpees, 1mile Run, or 2k Ski
(choose ONE of the following based on perceived weakness)

MetCon
RX
"Barbara"
5 Rounds For Time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats
Rest 3min.

SCALED
5 Rounds For Time:
10 Ring Rows
20 HR Push-ups
30 Sit-ups
40 Air Squats
Rest 2-3min.

LITE
3 Rounds For Time:
10 Ring Rows
20 HR Push-ups
30 Sit-ups
40 Air Squats
Rest 1-3min.

Strength/Skill
Make up a lift you missed earlier in the week
A. Squat Clean 5x3 @80%+
(drop and reset)
B. Front Squat 4x4 @80%+
-OR-
Spend 20min. working on a weakness
Examples: double-unders, kipping, handstands.

Competitors (Active Rest Day)
A. Specific Mobility Session
(spend 15-20 minutes moving through areas that are generally tight or bothering you)

B. The Flush
(walk, slow jog, row, bike, etc and settle in for at least 40 minutes)

C. 40+ Minute ROMWOD
https://romwod.com/

WOD828 - Tuesday, February 28th

Warm-up
3 Rounds:
15 Push Press
25 Air Squats
2min. Bike or Row

Strength
Front Squat 4x4 @80%+

MetCon
RX
3 Rounds For Time:
21 Alt. Pistols
15 Hang Power Cleans, 115/75lbs
9/6 Muscle-ups
(RX+ 135/95lb HPC)

SCALED
3 Rounds For Time:
42 Air Squats
15 Hang Power Cleans, 95/65lbs
9 Burpee CTB Pull-ups

Competition Side Work
5 Rounds For Time:
60sec. Max Calorie Row
6 Strict Handstand Push-ups
Rest 60sec.
(RX+ 10 strict HSPU's)

CF LITE

Warm-up
Same as class

Strength
4 Rounds:
12-16 Weighted Step-ups
8 Single-arm DB Row (each arm)

MetCon
AMRAP 12 Minutes:
200m Run
20 Mountain Climbers
20 DB Snatches

Accessory
Alternating EMOM for 10 Minutes:
12-15 Barbell Roll-outs
45sec. Wall Sit

WOD827 - Monday, February 27th

 Warm-up/Primer
RX
AMRAP 4 Minutes:
5 Burpees to 6" target
10 KB Swings, 53/35lbs

SCALED
AMRAP 4 Minutes:
5 Burpees
10 KB Swings, 44/26lbs

Strength
Squat Clean 5×3 @80%+
(drop and reset)

MetCon
RX
20-15-10-5 For Time:
Push-ups
Overhead Squats, 115/95lbs
(RX+ 135/95lb OHS)

SCALED
20-15-10-5 For Time:
HR Push-ups
Overhead Squats, 95/65lbs

Competition Side Work
3 Rounds For Time:
1000/700m Row
3/2k Bike
Rest 2min.

CF LITE

Warm-up
Same as class

Strength
4 Rounds:
15 Ring Dips
12-16 Alternating Pistol

MetCon
Alternating EMOM for 24 Minutes:
15/10 Calorie Bike
15 KB Swings
10 DB Thrusters
4-6 Weighted Strict Pull-ups

Accessory
Accumulate 4 Minutes:
Handstand Hold
(10min. cap)

WOD826 - Saturday, February 25th

PARTNER WOD

Warm-up
Coaches Choice

MetCon
RX
In teams of two, alternate full rounds
AMRAP 18 Minutes:
30 Double-unders
10 Front Squats, 155/105lbs
10 Toes to Bar

SCALED
In teams of two, alternate full rounds
AMRAP 18 Minutes:
60 Single-unders
10 Front Squats, 135/95lbs
10 Knees to Elbows

LITE
In teams of two, alternate full rounds
AMRAP 18 Minutes:
30 Single-unders
10 Goblet Squats
10 Hanging Knee Raises

OPEN GYM WOD

Warm-up
4 Rounds:
10 DB Thrusters
10 Sit-ups
10 Strict Pull-ups

Strength
Push Jerk 3x3
(moderate, heavy, moderate)

MetCon
RX
8-6-4-2 For Time:
Squat Clean, 155/105lbs
Bar Muscle-ups
(RX+ 185/125lb clean)

SCALED
8-6-4-2 For Time:
Squat Clean, 135/95lbs
CTB Pull-ups x2

Competition Side Work
4 Rounds For Time:
1k Bike
100′ Farmers Carry, 100/70lbs
Rest 60sec.

WOD825 - Friday, February 24th

Warm-up
30 Goblet Squats
200m Run
15 Goblet Squats
200m Run

Strength
4 Rounds:
45-60sec. Wall Sit (accumulated)
8 Single-arm DB Strict Press (each arm)

MetCon
Choose ONE of the following workouts

Option 1
RX
2 Rounds For Max Reps:
2min. Calorie Bike
2min. KB Swings, 53/35lbs
2min. HR Push-ups
2min. Air Squats
2min. Rest

SCALED/LITE
1 Round For Max Reps:
2min. Calorie Bike
2min. KB Swings, 44/26lbs or less
2min. HR Push-ups
2min. Air Squats

Option 2
"Open Workout 17.1"
RX
For Time: (20min. cap)
10 Alt. DB Snatches, 50/35lbs
15 Burpee Box Jump-overs, 24/20"
20 Alt. DB Snatches
15 Burpee Box Jump-overs
30 Alt. DB Snatches
15 Burpee Box Jump-overs
40 Alt. DB Snatches
15 Burpee Box Jump-overs
50 Alt. DB Snatches
15 Burpee Box Jump-overs

SCALED
For Time: (20min. cap)
10 Alt. DB Snatches, 35/20lbs
15 Burpee Box Step-overs, 20"
20 Alt. DB Snatches
15 Burpee Box Step-overs
30 Alt. DB Snatches
15 Burpee Box Step-overs
40 Alt. DB Snatches
15 Burpee Box Step-overs
50 Alt. DB Snatches
15 Burpee Box Step-overs

Accessory
Accumulate 4 Minutes:
Farmers Hold, AHAP
(10min. cap)

WOD824 - Thursday, February 23rd

Warm-up
3 Rounds:
20 Box Jump-overs
15 Calorie Row or Bike
10 Overhead Squats

Strength
EMOM for 10 Minutes:
1 Squat Clean & Jerk @80%

MetCon
RX
AMRAP 20 Minutes:
10 Power Snatch, 75/55lbs
25 Double-unders
100m Run

SCALED
AMRAP 20 Minutes:
10 Clean & Jerks, 75/55lbs
50 Single-unders
100m Run

Competition Side Work
"Flush"
20-40 minutes on the bike at a comfortable pace. 

CF LITE

Warm-up
Same as class

Strength
4 Rounds:
15 Ring Dips
45-60sec. Handstand Hold (accumulated)

MetCon
3 Rounds For Time:
400m Run
10 Strict Handstand Push-ups
10 Strict Pull-ups
20 Goblet Squats

Accessory
Accumulate 4 Minutes:
Hanging L-sit
(10min. cap)

WOD823 - Wednesday, February 22nd

 Weakness Warm-up
For Time: (10min. time cap)
150/100cal. Row, 5/4k Bike, 75 Bar Facing Burpees, 1mile Run, or 2k Ski
(choose ONE of the following based on perceived weakness)

MetCon
RX
"Cindy"
AMRAP 20 Minutes:
5 Pull-ups
10 Push-ups
15 Air Squats

SCALED
AMRAP 20 Minutes:
5 Ring Rows
10 HR Push-ups
15 Air Squats

LITE
AMRAP 15 Minutes:
3 Ring Rows
6 HR Push-ups
9 Air Squats

Strength/Skill
Make up a lift you missed earlier in the week
A. Squat Snatch 5x3 @80%+
(drop and reset)
B. Back Squat 4x4 @80%+
-OR-
Spend 20min. working on a weakness
Examples: double-unders, kipping, handstands.

Competitors (Active Rest Day)
A. Specific Mobility Session
(spend 15-20 minutes moving through areas that are generally tight or bothering you)

B. The Flush
(walk, slow jog, row, bike, etc and settle in for at least 40 minutes)

C. 40+ Minute ROMWOD
https://romwod.com/

WOD822 - Tuesday, February 21st

Warm-up
4 Rounds:
12 Goblet Squats
12 Ring Dips
24 Calorie Bike or Row

Strength
Back Squat 4x4 @80%+

MetCon
RX
5 Rounds For Time:
20 KB Swings, 53/35lbs
10 Handstand Push-ups
(RX+ 70/53lb KB swings)

SCALED
5 Rounds For Time:
20 KB Swings, 44/26lbs
10 DB Push Press, AHAP

Competition Side Work
5 Rounds For Time:
10 Push-ups
15/12 Calorie Ski or Row
10 Push-ups
Rest 90sec.

CF LITE

Warm-up
Same as class

Strength
4 Rounds:
12 DB Strict Press
8 Single-arm DB Row (each arm)
45-60sec. Push-up Hold (accumulated)

MetCon
AMRAP 2 Minutes x4:
6 DB Push Press
12 Deficit Push-ups on DB's
Rest 2min. between AMRAP's

Accessory
Alternating EMOM for 10 Minutes:
8-10 Ring Rows
45sec. Plank Hold

WOD821 - Monday, February 20th

 Warm-up/Primer
RX
AMRAP 3 Minutes:
4 Squat Clean Thrusters, 115/75lbs
8 Bar Facing Burpees

SCALED
AMRAP 3 Minutes:
4 Squat Clean Thrusters, 95/65lbs
8 Burpees

Strength
Squat Snatch 5×3 @80%+
(drop and reset)

MetCon
RX
AMRAP 12 Minutes:
12 Box Jump-overs, 24/20"
9 CTB Pull-ups
6 Clean & Jerks, 135/95lbs

SCALED
AMRAP 12 Minutes:
12 Box Jump-overs, 20/16"
9 Pull-ups
6 Clean & Jerks, 115/75lbs

Competition Side Work
3 Minutes on, 1 Minute off
5/4k Row For Time

CF LITE

Warm-up
AMRAP 3 Minutes:
8 Wallball
8 Burpees

Strength
4 Rounds:
16 Weighted Step-ups
45-60sec. Lunge Hold (accumulated)

MetCon
AMRAP 15 Minutes:
10 Strict Pull-ups
20 Wallball
30 KB Swings

Accessory
Accumulate 4 Minutes:
Superman Hold
(10min. cap)

WOD820 - Saturday, February 18th

PARTNER WOD

Warm-up
Coaches Choice

MetCon
RX
In teams of two, with only one person working at a time
AMRAP 20 Minutes:
60/40 Calorie Bike or Row
30 KB Swings, 70/53lbs
15 Burpee Bar Muscle-ups

SCALED
In teams of two, with only one person working at a time
AMRAP 20 Minutes:
60/40 Calorie Bike or Row
30 KB Swings, 53/35lbs
15 Burpee CTB Pull-ups

LITE
In teams of two, with only one person working at a time
AMRAP 20 Minutes:
40 Calorie Bike or Row
30 KB Swings
20 Ring Rows
10 Burpees

OPEN GYM WOD

Weakness Warm-up
For Time: (10min. time cap)
150/100cal. Row, 5/4k Bike, 75 Bar Facing Burpees, 1mile Run, or 2k Ski
(choose ONE of the following based on perceived weakness)

Strength
4 Rounds:
1 Squat Snatch + Max Rep Hang Squat Snatch @80% of Squat Snatch
Rest 3-4min.

MetCon
RX
AMRAP 10 Minutes:
10 Power Snatch, 75/55lbs
10 Toes to Bar
30 Double-unders
(RX+ 95/65lb snatch)

SCALED
AMRAP 10 Minutes:
10 Clean & Jerk, 75/55lbs
10 Knees to Elbows
60 Single-unders

Competition Side Work
Choose ONE of the following based on perceived weaknesses.

A.
Touch & Go Deadlift
1×6 @67.5%
1×5 @77.5%
1×4 @87.5%
1×1 @97.5%

B.
For Time:
2000/1500m Row
*5 Lateral Burpees over the Rower On the Minute.

WOD819 - Friday, February 17th

Warm-up
4 Rounds:
15 HR Push-ups
15 Empty Bar Thrusters
15sec. Handstand Hold

Strength
4 Rounds:
1min. Max Front Squats in 1 set @60%
Rest 3min.

MetCon
RX
6 Rounds For Time:
15 Stationary Overhead Lunges, 95/65lbs
5 Bar Facing Burpees
5 Wall Walks
5 Bar Facing Burpees

SCALED
6 Rounds For Time:
15 Stationary Front Rack Lunges, 95/65lbs
5 Burpees
5 Wall Walks
5 Burpees

Competition Side Work
Choose ONE of the following based on perceived weaknesses.

A.
EMOM until failure (20 Minute Cap.)
7 Clean & Jerks, 135/95lbs
8 Handstand Push-ups
Alternate Movements each Round.
(RX+ 10 reps of each)

B.
“Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double-unders
(you must stop and restart once completing a set)

CF LITE

Warm-up
Same as class

Strength
4 Rounds:
8 Bulgarian Split Squats (each leg)
5 Single-arm DB Push Presses + 150ft. Waiter’s Walk (left arm)
5 Single-arm DB Push Presses + 150ft. Waiter’s Walk (right arm)

MetCon
3 Rounds For Time:
500m Row
15 DB Thrusters
3min. Rest

WOD818 - Thursday, February 16th

Weakness Warm-up
RX
“Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double-unders
(you must stop and restart once completing a set)

SCALED
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Single-unders
(you must stop and restart once completing a set)

LITE
10 Minutes of Jump Rope Practice
(singles, double-unders, triple-unders, etc.)

MetCon
RX
For Time:
2000/1500m Row
*5 lateral burpees over the rower on the minute

SCALED
For Time:
2000/1500m Row
*3 burpees on the minute

LITE
For Time:
1000m Row
*3 burpees on the minute

Strength/Skill
Make up a lift you missed earlier in the week
A. Back Squat 5x6 @80%
B. For Time:
Accumulate 30 Reps of T&G Power Clean @80%
(fewest sets possible w/ nothing 3 reps or less, 10min. time cap)
-OR-
Spend 20min. working on a weakness
Examples: double-unders, kipping, handstands.

Competitors (Active Rest Day)
A. Specific Mobility Session
(spend 15-20 minutes moving through areas that are generally tight or bothering you)

B. The Flush
(walk, slow jog, row, bike, etc and settle in for at least 40 minutes)

C. 40+ Minute ROMWOD
https://romwod.com/

WOD817 - Wednesday, February 15th

Warm-up
3 Rounds:
20sec. Handstand Hold
15 Goblet Squats
300m Row

Strength
For Time:
Accumulate 30 Reps of Touch & Go Power Cleans @80%
(fewest sets possible w/ nothing 3 reps or less, 10min. time cap)

MetCon
RX
3 Rounds For Time:
21 Box Jumps, 24/20″
15 Calorie Row
9 Deadlifts, 275/185lbs
(RX+ 315/205lb deadlift)

SCALED
3 Rounds For Time:
21 Box Jumps, 20/16″
15 Calorie Row
9 Deadlifts, 225/155lbs

Competition Side Work
Choose ONE of the following based on perceived weaknesses.

A.
AMRAP 3 Minutes x4:
250/200m Row
20 DB Snatch, 55/35lbs
Max CTB Pull-ups in remaining time
Rest 2min. between AMRAP's
(RX+ 70/45lb DB snatch)

B.
3 Rounds: (30 rep cap)
Max Set Unbroken Overhead Squats, 135/95lbs
Rest 2min.
(RX+ 155/105lb OHS)

CF LITE

Warm-up
Same as class

Strength
Every 3 Minutes for 15 Minutes:
2-3 DB Strict Press

MetCon
AMRAP 3 Minutes:
Mac Calorie Bike
-rest 4min. then-
AMRAP 8 Minutes:
5 Strict Pull-ups
10 HR Push-ups