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Saturday 11th September



Pull Up Strength



18 Minute rolling clock


  • Option 1: Chin over bar hold: 20-second hold

  • Option 2: Chin up negative: 3 reps with a 10 rest between reps

  • Option 3: Strict Chin-up: 6 reps, add weight if possible


*Between each set complete Gymnastic tuck ups: 15 reps *Advanced GHD sit up:15 reps



Metcon - 12 Minute Ascending ladder



  • 3 C2B Pull-ups

  • 5 Hand release burpees

  • 9 KB swings 32/24kg


*Add 2 reps each round to the C2B pull-ups,


*Scale to kipping pull-up/jumping pull up


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