Kipping Pull Up skill work or Strict Pull up strength work
Depending on where you are with your pull ups, you will complete the following:
Kipping:
EMOM 10 min
kipping pull ups 5-7
Strict:
5 single arm DB rows/arm (2 second pause at top/3 second eccentric, alt each minute with 5-7 banded lat pull downs
then:
KB Thrusters x 20 (35#/26#) Go for unbroken
Toes 2 Bar x 15
GHD Sit ups x 30
5 Rounds
Rest 2 min after each round – note time/round