A. Pull-up strength:
- 3×5 strict “perfect pull-ups” (see this video for a demo and explanation, or if you just want to check out a muscular Aussie guy doing some pull-ups). Side note: these are very difficult to do correctly. Scale to Bulgarian ring rows. A harder variation is shown here. You may also scale these by using a barbell and doing rows underneath that.
- 3 max effort sets of chin-ups
- 3 max effort sets of easy ring rows.
B. For time:
10-20-30-20-10 of:
Burpees
Wall balls (20 lbs/14 lbs – may be scaled up to 30 lbs/20 lbs if you are feeling masochistic).
(Yes, we are doing burpees twice this week. You’ll live. And you’ll be thankful that these aren’t box jump burpees. See? Don’t you feel better now?)