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