A. Pull-up strength
- 3×5 weighted pull-ups (as heavy as possible for this rep scheme) (substitute 3 negatives, if you’re not able to do weighted pull-ups). Increase weight from last week if possible, or add a rep or two per set.
- Chin-ups – 3 max effort sets with a 5 second hold at the top, and 5 seconds at 90 degrees on the way down
- 2 max effort sets of an easy ring row variation
B. “Christine”
3 rounds for time:
Row 500 m
12 bodyweight deadlifts (or 50% of your 1 RM deadlift, whichever is less)
21 box jumps (24″/20″).
Compare to Sept 19 2015, July 11 2015, July 9 2014, or July 10 2013.