A. Pull-up technique and strength:
- EMOM for 10 rounds – 2-4 strict pull-ups OR 2-8 chest-to-bar pull-ups. Scale to assisted pull-ups or reasonably challenging ring rows.
- 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, full range reps.
B. 4 rounds, not for time of:
15 weighted box step-overs (1 or 2 KBs or DBs)
10-15 strict toes-to-bar (scale to strict, controlled knee raises)
Max effort set of ring dips, ring push-ups, or box/bench dips
15-25 GHD hip extensions.
We will have people start at different stations, so GHDs aren’t a bottleneck.