3 rounds of:
-Max reps of strict pull-ups. If you have more than 15 pull ups, do strict chest to bar
-Max reps of shoulder presses, 115 / 75 lb.
-Max-calorie row in 20 seconds
-Max L-sit hold for time
Use a clock and begin an attempt at each exercise every 3 minutes. A lot of rest is built in today.
This workout is a series of max-effort tests, with most of the exercises approachable by all skill levels. Choose a pull-up variant that allows you to complete 10+ reps, or switch to a hang for time. Similarly, with the press, pick a load that allows for at least 10 reps. Tuck the knees on the L sit or switch to a plank in order to hold for at least 20 seconds in each attempt.
Use 95 / 65 lb shoulder press
2 rounds of: Max hang for time (from a pull-up bar)
Max reps of shoulder presses, 65 / 45 lb.
Max-calorie row in 20 seconds
Max plank hold for time