Focus
P1- 0 Strict Pull-ups
5 Sets of 15sec Active Hang on the Bar, then 5 Challenging Ring Rows. Hold 2 countat the top
P2- 1 Strict Pullups
Tabata kipping rocks (4 minutes, 20 sec work, 10 seconds rest). Try to stay consistent within rounds. If you can perform a solid kipping pullup, do these instead
P3- 5 Strict Pullups
3 sets max rep kipping with 2 minutes rest between sets
P4- 10/7 Strict Pullups
3 sets of 5 weighted strict pull ups. Rest 2 minutes between sets
P5- 15/10 Strict Pullups
5 sets of 5 weighted strict pull ups. Rest 2 minutes between sets.
WOD
For Time
400m Double KB High Carry 16/12kg
10 Double KB Squat Cleans 16/12kg
400m Single KB High Carry 16/12kg
15 Double KB Squat Cleans 16/12kg
400m Sprint
20 Double KB Squat Cleans 16/12kg
Accessory
3 x 12 of Each
DB Spanish Squats Heavy-ish
DB Tate Press
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