Weighted Pull-Up (include bodyweight in score) – 10min to find 1RM

  • If can only do 1 strict pull-up, then score is bodyweight
  • If can’t do strict pull-up, then max time hold chin over bar

2) 5 rounds for time:

  • 7 HSPU (If can’t do HSPU then 14 Hand Release Push-Ups)
  • 12 OH KB Swing (53/35)
  • 21 Double Unders

3) In 3-4 sets, build to a heavy set of 8 in both movements:
* DB/Plate External Rotation @3010 tempo
* DB/Plate Powell Raise @3010 tempo