Strength: Today we are working on our skill but also our strength-endurance with the pull-up – any style – kipping, butterfly. Accumulate volume over the course 4-6 sets.
Conditioning: Today’s workout is going to hurt – push yourself about 90% effort on each interval – you’ll have plenty of built-in rest.

STRENGTH

In 20:00

C2B Pull-ups

Rx+:(50-75 reps – accumulate)
Rx: (30-50 – accumulate)
L3: (Regular Pull-ups x 30-40 – accumulate)
L2: (Partner Assisted x 30 Reps accumulate)
L1: (Ring Rows x 30-50 Reps)
Beg: (1-Arm KB Rows x 50 reps each side)

CONDITIONING

” Low Hanging Fruit ”

Every 4:00 x 5 Sets:
15 Hang Power Cleans (60, 42.5)
15 Bar Facing Burpees

L3: (50, 35)
L2: (42.5, 30)
L1: (35, 25)