Skill: Pull-up
Progressions:
- Ring row / rows with rope
- Negative pull-up
- Chin-up (underhand grip)
- Pull-up (overhand grip)
- L-pull-up
No kipping. Use the 5×10 table:
- 3 x 2
- 5 x 2
- 3 x 4
- 4 x 4
- 4 x 6
- 5 x 6
- 4 x 8
- 4 x 10
- 5 x 10
If you have spare time between this and the metcon, do some static holds chin over the bar.
20 minutes of quality
Four rounds for quality:
- 1 minute ring dips
- 1 minute box jumps 60/50 cm
- 1 minute L-sit
- 1 minute wall climbs
- 1 minute rest
