Strength
Strict Pullup
Spend 15:00 working on one of the following:
-Strict Weighted Pullups
-Strict Pullups
-Piked Assisted Pullups
-Ring Rows (or Bodyweight Row)
Select a variation (or a weight) that is challenging for sets of 4-6. Work submaximal, technical, but tough sets.
WOD
5 Rounds for Total Reps:
0:45 Double Unders
0:15 Rest
0:45 Muscle-Ups
0:15 Rest