A) 1 attempt, max unbroken kipping pull ups
B) 2 sets max strict pull ups
C) CF Metcon
D) Row; Take your highest max meters from the intervals over the last 3 weeks, and row it for time. 6 min time cap, but aim for closer to 5 min.
B) 2 sets max strict pull ups
C) CF Metcon
D) Row; Take your highest max meters from the intervals over the last 3 weeks, and row it for time. 6 min time cap, but aim for closer to 5 min.