Pull-Up Strength Cycle
5 Rounds (Not for Time)
6-10 banded or box PU (First 3-5 with slow descent)
OR
3-5 kipping PU + kip swing then 3-5 kipping PU
15-30s active hang from rig
15/15 single arm lat pulldowns
WOD:
RX:
3 Rounds
15/10 Calorie Bike (or 15/12 Row/Ski)
10 Hang Power Cleans 115/75
10 Shoulder to OH 115/75
2:00 Rest
12 Min Cap
Fitness:
3 Rounds
15/12 Calories on Machine of choice
10 DB Hang Power Cleans 35/20s
10 Shoulder to OH 35/20s
2:00 Rest