Pull Up Strength Cycle:
16min EMOM:
Min 1: 5-8 Bird Dog bent over row w/ dumbell
Min 2: 5 box pull ups with 3-5s pause at top OR 5 kipping pu with 3-5s pause at top OR 5-10 box assisted slow butterfly pullups
Min 3: Prone ITY 5 reps w/ 3s pause at each position
Can be done on bench or floor. Use 2.5lbs for extra challenge
Min 4: 20-30s Hollow-Hold
WOD:
3 Rounds for Time…
60 Double Unders
400m Run
15 Toes to Bar