Focus:

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.

 

WOD:

3 Rounds

30 KB Swings 32/24kg

30 Pullups

Rest 2min Between Rounds

 

Accessory:

2 x 10

OH Ext Negative Pull Overs

2 x 15

Hip Extensions