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Choose a load you can cycle for unbroken sets of 6-8 on the hang clean push press, then aim to keep the pull-up sets crisp and controlled. If kipping pull-ups are still developing, scale to ring rows or banded pull-ups so you can keep the pace moving for the full 20 minutes—great for anyone wanting a hard but manageable Friday triplet. Inspired by today's trends — CrossFit's Workout Of The Day.
Barbell Echo
- 6 Hang Clean Push Press @ 95lb
- 9 Pull-up
- 12 Wall Ball Shot @ 20lb
EQUIPMENT
barbellpull-up bargymnastics rings
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