Friday 26th August 2022

A. Pull-up Capacity

EMOM 7

Spend no more than  30-second each minute on one of the following:

  • -5-8 Ring rows
  • -5-8 Strict pull-ups
  • -3-5 Strict chest-to-bars
  • -5-10 Kip swings
  • -5-10 Kipping Pull-ups
  • -5-10 Butterfly pull-ups
  • – 5-10 Kipping C2B
  • -5-10 Butterfly C2B

 

B. For time:

  • 10 Deadlifts (85/125)
  • 20 BXJO (20”/24”)
  • 30 Chest-to-bar Pull-ups

*Rest 2 minutes & then repeat in reverse

15 min cap

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