A. Pull-up strength:
EMOM for 10 rounds:
Minute 1: 2-8 ring pull-ups (sub hinge rows or foot assisted ring pull-ups)
Minute 2: 10-30 second chin-over-bar hold (scale to lightly assisted hold with feet on a box, or ground if using the kid’s pull-up bar).
B. 12 minute AMRAP with a partner:
1 length sled pull forward + 1 length sled pull backward (no row)
Partner holds a double KB front rack position while other person completes the sled work.
Switch roles.
Sled weights should be: women – 1/2 to 3/4 bodyweight, men – 3/4-1x bodyweight.