8-10 Strict Pull ups
10 1 Arm DB Rows
1 Arm Farmers Carry (30 seconds on each side, as heavy as possible)
3 Rounds


Every 3 Minutes for 15 minutes
50 Double Unders
25 Sit ups
Max KB Swing
Fitness: 100 Singles 35/26
Performance: 50 Doubles 53/35
Open: (Unbroken Doubles) 70/53
No barbell today.  We are starting with some skill work today, we really want to challenge everyone to not use bands. Ask you coach for other progressions for pull ups.
If you want to develop pull ups, work on strength of your back