A. Pull-up strength:
- Every 2 minutes for 5 rounds – 5-15 pull-ups (or variation). Aim for close to a max effort set.
- 2 max effort sets of 1/2 pull-ups. Start with your chin over the bar, lower to 90 degrees at the elbow (roughly forehead height for the bar), and pull yourself back up. Focus on clean, smooth reps.
B. 6 rounds for time:
20 wall balls
20-40 double-unders (we are aiming for roughly a minute of work).
C. 4 sets of max effort strict toes-to-bar.