A. Pull-up strength:
- 3 max effort sets of strict pull-ups at 3333 tempo
- 2 max effort sets of chin-ups (supinated grip, no tempo)
- 2 max effort sets of Bulgarian ring rows (video). Note that most of you will have to do these with you feet on the ground. They are harder than regular ring rows, so take that into consideration.
B. With a partner, 16 minute AMRAP of:
8 burpees over the rower
250 m row