A. Pull-up strength
For 10 rounds, every 45 seconds:
3-5 strict pull-ups (scale the reps, or modify to a challenging pulling variation).
Your objective is good, clean reps. Aim for full range of motion – fully extended at the bottom, and getting high at the top. If you start off at 3 reps and can’t maintain good form, scale the reps to do so. If you’ve been doing 3 reps fairly easily for the last two weeks, add another rep or two per round.
B. Bat wings – 3×5 (heavy) with a 5 second hold at the top of each rep.
C. For time:
3 rounds of:
15 wall balls
3 laps of front rack KB carry (53/35) (1 KB)
Then 3 rounds of:
15 wall balls
3 laps suitcase carry (same KB or heavier).