Tuesday 06/09/2026

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Accessory
**Warm-up (All Levels):**
Complete 2 rounds of:                
20 Scap Pull Ups                
5 Strict Pull Ups OR 5 Ring Rows                              
+                
WORKOUT     

**Level 1:**            
6-8 minutes to work up to 1 set of Max Unbroken Assisted Pull Up                
*Recommended to warm up with a few very small sets 3-5 reps, and rest about 60 seconds before going for your big max set    
*Set up where the bar is at chest height when standing. These are toe-assisted pull-ups.
*We will retest at the end of the cycle.

**Level 2:**  
6-8 minutes to work up to 1 set of Max Strict Unbroken Pull Ups                 
*Recommended to warm up with a few very small sets 3-5 reps, and rest about 60 seconds before going for your big max set                

**Level 3:**          
6-8 minutes working up to a 1 one rep heavy weighted STRICT Pull Up               
*Recommended rest would be about 90 seconds between attempts.                                
You can use a dumbbell between your legs or attach weights to a belt.

WOD
"That's Gonna Leave a Mark”
16:00 AMRAP
16/13 Calorie Row
8 Lateral Burpee Over Bar
2 Clean and Jerks 185#/125#

Saturday 06/06/2026

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WOD
"All in the Family"
Teams of 3 For Time:
25:00 AMRAP
Partner 1: 400m Run
Partner 2: AMRAP
10/8 Calorie Air Bike
8 Burpee Box Get Overs @ 30"/24"
Partner 3: Rest

-Rotate when Partner 1 finishes the 400m Run. The partner finishing run will go into the AMRAP and start where the previous partner finished. (Order: Run - AMRAP - Rest - Repeat)

(Scored by Total Rounds + Reps of the Bike/Burpee AMRAP)