A. Pull-up strength:
- EMOM for 10 rounds – 2-6 strict pull-ups/chin-ups (alternate grips for each minute, i.e. Min 1 – pull-ups, Min 2 – chin-ups) OR 2-8 chest-to-bar pull-ups. Scale to assisted pull-ups or reasonably challenging ring rows.
- 3 max effort sets of body rows (supinated grip).
B. For time:
80 double-unders, then:
5 rounds of:
8 ring dips (scale up to 12 reps for more advanced athletes)
12 knees-to-elbows (scale up to 16 reps)
8 barbell jump squats (focus on height, and good squat mechanics) (scale up to 12 reps)
Then:
80 double-unders.