A. Pull-up strength
- 3×5 weighted pull-ups (as heavy as possible for this rep scheme) (substitute 3 negatives, if you’re not able to do weighted pull-ups). Increase weight from last week if possible.
- 2 max effort sets of chin-ups (scale to foot-assisted)
- 2 max effort sets of an easy ring row variation
B. 10 minute AMRAP of:
15 heavy Russian KB swings
15 ring push-ups (scale to regular push-ups).
C. 3 sets of 5-15 strict toes-to-bar.