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A. Pull-up strength

For 10 rounds, every 45 seconds:

3-5 strict chest-to-bar 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 if possible, getting the chest to contact the bar at the top. If you start off at 3 reps and can’t maintain good form, scale the reps to do so. Hopefully these are starting to feel easier overall!

B. 3 max effort sets of body rows with a 33X1 tempo. Alternate your sets with practicing your thoracic bridge (or appropriate scaled version).

C. 7 minute AMRAP of:

7 reps of DB hang power clean + DB push press

7 burpees.

Compare to Oct 24 2016.