Pull-ups

10 min Warm-up/Set-up

30 min AMRAP

• 200m Run
• 7 pull-ups
• 1 min rest

Pull-Up Strength Builder

• 3 x 12 – 15 Lat Pull Down
• 2 x 20 – Single Arm Banded Pull-Downs (each arm)
• 2 x 10 – DB Rows
• 2 x 10 – Scap pulls

White Board Finisher

• Whiteboard a workout for the remaining time.

8 min ALT EMOM

• Odd Minutes: 8 Front Squats (pick the weight – focus on form and depth)
• Even Minutes: 5 Pull-ups or 8 Ring Rows

5 Minute Rest

8 Min Partner AMRAP U go I go

• 5 Push press (75lb / 55lb)
• 4 Thrusters
• 3 Front Squats

5 Minute Rest

8 Min Partner AMRAP (Waterfall)

• 10/8 Cal Assault Bike or 12/10 C2 Bike
• 5 Push-ups

Resources and Guides

• A Warm-Up for All Workouts
  
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  
  
• Scaling and Modifying Workouts: The Innis.Fit Guide
  
  
• Balancing the Workout Field: Innis.Fit’s Approach
  
  
• What is an AMRAP or EMOM?
  

Bored? Here are a few articles for you.

4 Rounds of

• 200m run
• 5 Dips + 5 pull-ups
• 200m run
• 20 push-ups
• 200m run
• 20 Sit-ups
• 200m run
• 20 walking lunges

Resources and Guides

• A Warm-Up for All Workouts
  
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  
  
• Scaling and Modifying Workouts: The Innis.Fit Guide
  
  
• Balancing the Workout Field: Innis.Fit’s Approach
  

Bored? Here are a few articles for you.

10 Rounds for Time (20min cap)

• 4 Pull-ups
• 8 Push-ups
• 12 Snatches (75/55)

Resources and Guides

• A Warm-Up for All Workouts
  
  
• Warm-up Guide for Big Lifts (Squats, Deads, Bench, Press, Cleans, and Snatches)
  

• Scaling and Modifying Workouts: The Innis.Fit Guide
  
  
• Balancing the Workout Field: Innis.Fit’s Approach

Front Squats

• 2 x 5 x 45/35 (warm-ups)
• 1 x 3 x 95 / 65
• 1 x 3 x 125 / 85
• 1 x 3 x 155 / 105
• 3 x 3 x 185 / 125

6 – 9 – 12 – 9 – 6 For Time

• Thrusters (75 / 55)
• Pull-ups or Ring Rows
• Burpees

5 Rounds (30min cap)

• 300m Run or 24/16 cal assault bike
• 10 pull-ups
• 20 push-ups

Deadlift Workout

• 2 x 5 (135/ 95)
• 1 x 5 (185/ 125)
• 1 x 3 (225/ 155)
• 1 x 2 (275 / 185)
• 1 x 5 (315 / 215)

10 Rounds For Time:

• 1 Partner Works
  • 5 Strictish Pull-ups/8 ring rows/ 12 lat pull-downs (100lb band)
  • 5 Cal Ski
• Other Partner Holds Med-Ball (80/50)

25 min AMRAP

• 800m Run
• 21 Sit-ups
• 12 KB Swings
• 9 Pull-ups

You Pick It – must include Pull-Ups.