*60-65% *complete set every 3 min
*Pull-Up Progression Strict Pull-ups 1st set (Kipping) Pull-ups 2nd set C2B Pull-ups 3rd set Bar Muscle ups 4th set *Move up the Pull-up progression if you can *Scaling option: Ring rows, Banded Pull ups *Aim for 30-60 se Rest between sets *Overflow strength option: 4x8 Front Squats @21X1 (clean from floor) *Overflow metcon option: BB Bent over Rows (add weight each set) and DB Thrusters