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. Add a rep or two from Sept 19th numbers if possible.
- 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. For time:
50-40-30-20-10 double-unders
20-16-12-8-4 ring dips
20-16-12-8-4 knees-to-elbows.
i.e. 50 DUs, 20 ring dips, 20 K2E, 40 DUs, 16 ring dips, 16 K2E, etc.