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.
Rope climbs, push jerks and burpees
3 Rounds for time:
- 3 Rope Climbs
- 7 Push Jerks 185/115
- 21 Burpee 6″ Jump and Touch
