BODYWEIGHT 14/06/2018

A. Skill

Test your max Rep strict Pulling Power (5 min timewindow ) and note your result
beginner: max seconds isometric chin above the bar hold
intermediate: max reps strict pullup from deadhang
advanced: max reps strict c2b pullup from deadhang

then

6 Sets

6x Falsegrip Pull up (or ringrow)
30 Sec Rest
20-30 Sec Top of Ring Dip hold
60 sec Rest”

B. Conditioning

For time:
150x Airsquat
100x Pushups
50x Pullups
Buy out: 1 k run (1big one 2small)

 
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