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