Part A:
Strict Pull Up Cycle
P/U: Pull Up Progression
Passive Bar Hangs :30 x 2
3 x 3-5 Negatives
Then,
3 x 5-7 banded strict Pull Up
WP/U: Weighted Pull Up Progression
2 x 3 Strict Pull Up
2 x 2 of moderate weighted Pull Up
3 x 1 ascending weight Pull Up
Part B:
AMRAP 8
2 Pull Up
2 Burpee
2 TTB
2 Alt. Prisoner Reverse Lunges
Increase each movement by 2’s, each round.
Score total reps.
C: Same
M: Ring Row, Leg Raise or Candlesticks