Bench Press, Strict Pull-ups, Double Unders, Lunges, Push Press

A) Bench Press
5-5-5-5-5
Complete a set of 4 Tempo Strict Pull-ups at 51X2
tempo between sets of Bench Press for a total of 4 sets.

Tempo prescriptions come in a series of four numbers
representing the times in which it should take to
complete four stages of the movement. The four
stages break down as follows for a 51X2 tempo pull-up:
5 = 5 seconds coming down from the top of the pull-up
1 = 1 second pause at the bottom (hanging)
X = Lift chin over bar as fast as possible
2 = 2 second pause with chin over bar

Sticking to the cadence of the tempo is vital. If you
want to get your first pull-up, this is the path to get you
there. Be as strict as possible. Don't cheat yourself
out of progress.

B) EMOM for 15 minutes:
Minute 1 – 30 Double-Unders
Minute 2 – 10 Front-Racked Lunges 95/65
Minute 3 – 12 Push Press 95/65

When the clock hits 15:00, perform…

C) Three rounds for time of:
30 Double-Unders
10 Front-Racked Lunges
12 Push Press

AWOD do OH lunges in place of FR