A. Press – Work up to a heavy set of 3.
B. 3×3 push press with slow negatives at the same weight as A.
C. “G.I. Jane” :
100 burpee pull-ups for time.
IF you are proficient at regular pull-ups, you can do the workout as prescribed. Bar height should be above your highest reach from a standing position.
If you are NOT proficient at regular pull-ups, do the following:
6 rounds of:
10 box jumps (24/20″)
10 pull-ups (modified as needed).