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. For time:
50 double-unders
20 Russian KB swings (heavy)
10 ring dips
18 Russian KBS
9 ring dips
…etc., until
2 Russian KB swings
1 ring dip,
then:
150 single skips.