Volume training:
EMOTM for 20 mins 1 – 4 reps per minute. You may go down or up in reps to adjust intensity
Pick from the following – Muscle-ups, HSPU (Strict) Push-ups, pull-ups, push-up negatives, pull-up negatives.
WOD
Death by pull-up and HSPU
1 Pull-up and 1 HSPU the first minute
Then 2 etc…once you don’t finish the HSPU just do the pull-ups.
