P1- 0 Pullups
3 sets of 5 banded pull-ups. If you are able to do more than 5 reps, then scale up to 3 sets of 8-10 reps.
P2- 1 Pullups
Tabata hollow rocks/hollow hold. Then accumulate 30 challenging ring rows. Have your body as parallel to the ground as possible.
P3- 5 Strict Pullups
4 sets max strict pull ups. Rest 2 minutes between sets
P4- 10/7 Pullups
60 pull ups as fast as possible.
P5- 15/10 Pullups
5 sets of max unbroken pull ups (do not go over 20 pull ups per set – the goal is 5 sets of 20 pull ups unbroken). Rest 1 minute between sets.
30 KB Swings 32/24kg
Rest 2min Between Rounds
2 x 10
OH Ext Negative Pull Overs
2 x 15