STRENGTH:
Strict Pull-ups:
Beginner/Intermediate
EMOM 10 of:
1-3 Strict Pull-ups
-then-
Max Hang From Pull-up Bar starting on 11th minute
Advanced:
Build to Max Weighted
-then-
Max UB Reps @ 50% of best weight lifted
-Rest 1:00-
Max UB Reps @ BW
CONDITIONING:
Every 3 Minutes for 5 rounds:
200m Row or Ski
10 DB Thrusters
10 T2B