A. For max reps:
Strict Pronated-Grip Pull-Ups
Rest 90 seconds
Strict Mixed-Grip Pull-Ups
Rest 90 seconds
Strict Supinated-Grip Pull-Ups
*If you’re using assistance, use the same level of assistance for every set.
B. For time:
Row 1000 Meters
20 Burpees Over the Concept 2
40 Thrusters (45/33 lbs)
A. For max reps:
Strict Pronated-Grip Pull-Ups
Rest 90 seconds
Strict Mixed-Grip Pull-Ups
Rest 90 seconds
Strict Supinated-Grip Pull-Ups
*If you’re using assistance, use the same level of assistance for every set.
B. “Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
Rest Day