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
4 Rounds For Time:
8 Chest-to-Bar Pullups
8 Burpees Over Rower
250m/200m Row
Rest 5:00, then repeat x 1.
TIMECAP: 23:00