Accumulate 30 reps of one of the following pulling movements
– Kipping Pull-up
– Kipping C2B
– Butterfly Pull-up
– Butterfly C2B
We will start with 30 reps and increase on a weekly basis to 60 reps while keeping within the same time frame.
This is NOT for time, but you should be finishing your reps in no more than 12:00, if not, you should choose an easier skill.
Preferably choose a skill that is a weakness you need to work on.
The emphasis here is on good, smooth reps with good technique. Try to go for manageable sets that allow you to work on consistency for example 6 x 5 rather than going for a big set and then breaking up to singles or doubles afterwards.
3 Rounds For Time:
21 Thruster (42.5/30)
Time Cap: 11:00
15 Thruster (30/22.5)
15 Jumping Pull-up
12 Rounds (Switch After Full Rounds)
5 Strict Pull-up/Ring Row
5 Ring Dip/Push-up
3 Strict C2B