SKILL
2 Sets For Quality
Max C2B Pull-up/Pull-up

Rest 3:00 b/t sets

*If you have more than 5 in the tank, try for butterfly pull-ups.

Stop each set 1 rep before failure ie if 5 reps if your max set stop at 4. Technique and form is priority.

METCON
Every 3:30 x 6

1) 200m Run
60 DU/120 SU
10 Pulling Movement

2) 30/22 Cal Bike or 40/30 Cal Row
10 Pulling Movement

3) 20 Empty Bar Thruster
10 Burpee Over The Bar
10 Pulling Movement