Strength
Strict Pull-up Development
Level 1 – choose one:
(1a) 5 Sets of Chin-Over Bar Hold (Target: 0:30-0:45/Set)
(1b) 5x5 Pullup Negative (Target: 0:06-0:10/rep)
Level 2 – choose one:
(2a) 5 Sets of Piked Assisted Pullups (Target: 5 controlled, technical reps per set)
(2b) 5 Sets of Strict Pullups (Target: 5 controlled, technical reps per set)
Level 3:
(3a) 5 Sets of Strict Weighted Pullups (Target: 5 controlled, technical reps per set)
(3b) Weighted Pullup 5-5-5-5-5
WOD
EMOM 15, alternating:
a) 10 Ring Rows
b) 12 Supermans
c) 16 Single Leg V-Ups, alternating