21-15-9 reps for time of:
Strict pull-ups
Overhead squats
♀ 95-lb barbell
♂ 135-lb barbell
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Stimulus and Strategy:
Today's workout is short and packs a punch. It won't leave you breathing as heavily as Fran might, but it'll still be spicy. Expect the strict pull-ups to slow you down and force you to rest once you hit muscular fatigue — but don't get caught staring at the bar for too long. Challenge yourself to get back on and knock out a few more reps. Choose a moderate overhead squat load that lets you finish your reps in 3 sets or less — if you can go unbroken, do it. The overhead position in both movements will make holding the barbell overhead that much more challenging.
Intermediate option / 21-15-9 reps for time of:
Banded strict pull-ups
Overhead squats
♀ 65-lb barbell
♂ 95-lb barbell
Beginner option / 21-15-9 reps for time of:
Ring rows
Overhead squats
♀ 35-lb barbell
♂ 45-lb barbell