Strength

Strict Pull-ups
5-9 Unbroken: 5-4-3-3-2
10-14 Unbroken: 9-9-8-7-6
15-19 Unbroken: 12-12-10-8-6
20-24 Unbroken: 18-16-14-10-6
25+ Unbroken: 20-20-16-12-8

Dead Stop Deadlifts: 2 x 2 @ 80%
2 x Max Sets Touch-And-Go Deadlifts @ 85%

Work

“The Bruce”

3 Rounds For Time:
54/32 Calorie Row
29 Push-ups
17 Air Squats
9 Push Presses @ 135/95

Optional 20/14lb Vest

Home/Outdoor

3 Rounds:

3 Minutes Any Machine / 600m Run
29 Push-ups
17 Air Squats
9 Push Presses