Every 90 seconds of 15 minutes (5) sets
Station 1: Bench Press 5@20X1 tempo
Station 2: Strict Pull-ups 3-5 reps
As my pull-up bar is attached to the rack, I did 5 sets of Bench Press, then 5 sets of Pull-ups every 90 seconds.
I worked up from 115, 125, 135, 135, 135. That last rep was tough at tempo.
Pull-ups did not fare as well, I got 2-1-1-2-1 strict reps. I played with my grip a little and was more powerful with a shoulder width grip rather than a wider grip.
I was planning on working on pistols, but my legs were shot after yesterdays back squat so this got skipped.
box jump (20")
This ended up being a really quick 5:13 workout. I was able to do the push-ups in 2 sets every time. The box jumps felt surprisingly difficult.
Programming was adopted from CFG 5/28/2020. The metcon originally called for pull-ups, push-ups and dips.