A. Pull-up strength:
- False-grip ring pull-ups with a pause at the top – 5 max effort sets. Modify to regular grip, or ring rows with a 3-second negative on each rep.
- 3 max effort sets of Bulgarian ring rows
- 2 max effort sets of standing banded lat pulls (straight arms). Make sure you use one of the thicker dowels.
B. For time, alternating:
30-20-10 double DB thrusters (moderate weight)
120-80-40 double-unders.
Your goal is to complete the first set of thrusters in at most two sets, so keep that in mind when choosing your weight.