30 Front Squat; 155/105
– rest 5 minutes
50/40 Calorie Row
50 Wall Ball Shots
100 Dubs 200 Singles
50 Walball Shots
50/40 Calorie Ski
chest 2 bar diaganal hold x15 sec
chest 2 bar pullups scaled x6 reps
chest 2 bar PVC bender 30 reps, x3 sets *use standard pullup grip
Narrow Grip Chest-To-Bar Pull-Up x 1 rep
Wide Grip Chest-To-Bar Pull-Up x 1-2 reps
*If you do not yet have strict chest-to-bar pull-ups, pull the bar as close to your chest as possible.
Kipping Chest-To-Bar Pull-Up x 1 + Butterfly Chest-To-Bar Pull-Up x 1
Spend 2 minutes working on large sets of Butterfly Chest-To-Bar Pull-Ups.
*The object of this exercise is to establish consistent rhythm starting from the jump to the bar and immediately into a set of butterfly chest-to-bar pull-ups whereas all of the reps feel the same. Once you lose rhythm, drop immediately, rest and prepare for an additional set.