Skill
Every 2 mins for 8 mins
10 unbroken strict chest to bar pull up
  • Use band assistance as needed to perform 10 unbroken reps
OR
EMOM 8 mins
1 set of chest to bar pull up ( kipping or butterfly ) – goal is at least 5 reps
Coaches notes: athletes need to be able to perform 3 strict pull ups if they are doing this variation, otherwise they stick to option 1 !
The overall goal for this is to give everyone the chance to build some pulling volume
Metcon
For time
10-20-30
Toes to bar / scale 5-15-25
Cal row/ski
Target time : < 9:00
Advanced: < 6:00
Finisher
Power clean
1 @80-90%
3 @75-85%
2 @80-85%
1 @85-90%
3 @80-85%
2 @85-90%
1 @90-95%
Drop and reset on doubles and triples!