Your workout for today is:

Movement & Skills: Presses & Lunges

A) EMOMx24

1min Strict Press x 6 @70% of your 1RM

2min KB front rack lunges 6/6

3+4 min Land mine row tempo 5-3-0-0

B) Pull Up Program 10 to 15minutes

For beginners
Choose 1 out of the 3 options below to work on
A) Toenail pull ups or chin ups from the Barbell
5-5-5 (rest as needed between sets)
B) Negatives from pull up bar
Jump up with chin over the bar, then go down to straight arm position in 5 seconds
Repeat part B 3 times rest as needed in between.
C) Barbell Bicep Curls
6-6-6 (rest as needed between sets)

For members who can do 1 pull up or more pick A) or B)
A) Barbell Bicep Curls
6-6-6
B) Strict Pull up program
1-1-1
If this goes well then next time 2-1-1, if this goes well then 2-2-1, 2-2-2, 3-2-2 and so on. Only move on if you managed full strict pull ups without kipping

For advanced members
A) Strict Chest to Bar program
1-1-1
If this goes well then next time 2-1-1, if this goes well then 2-2-1, 2-2-2, 3-2-2 and so on. Only move on if you managed full strict chest to bar without kipping