| Part 1
Weighted Push-ups to 3 RM within 10 mins. Part 2 A. Sets of unbroken strict pulls(can be weighted) or weighted pull ups to accumulate 50-60 B. Sets off unbroken kipping pull ups to accumulate 50-60 C. Pull Up Drills/Progressions 3(3×10) · Negative pull-ups · Weighted ring rows · Weighted Dips |
Part 1
Work up to a 3 RM weighted pull-up within 10 min. Part 2 EMOM perform: Max Effort Unbroken sets of MU’s until 40 reps are completed. |
