Focus:
P1- 0 Pullups
3 sets of max hang from pull up bar with 1 minute rest between sets. Cash out: 5 reps 7 second struggle up.
P2- 1 Pullup
4 sets of 10 challenging ring rows, followed by 45 second hollow hold
P3- 5 Pullups
As many kipping pull ups in 5 minutes
P4- 10/7 Pullups
5 sets of 10 negative pull ups. Do a strict pull up and lower yourself down on a 10 count if possible.
P5- 15/10 Pullups
100 kipping pull ups for time.
WOD:
3 Rounds
7 Front Squats 165/115lbs
14 Ring Dips
21cal Echo Bike
Accessory:
100s
Banded TKEs per Leg
Banded Tris Per Arm
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