BASE

MU Track

BMU Practice

Then:

1 Set Max Unbroken BMU Test

Sc:

Max Unbroken C2B or Kipping Pull-up Test

EMOM 10

1: 30sec Ski or Row

2: 50% of Max Unbroken Reps

Strict Pull-up Track

Use BMU Practice period to find 2 banded pull-up scales. 1 for strength pieces, and 1 for WODs.

Then:

Max unbroken Banded Pull-up at Strength scale (Target 3-5 Reps with good form, no kipping with band)

- Rest as needed -

Max unbroken Banded Pull-up at WOD scale (8-10 Reps with good form, no kipping with band)

EMOM 10

1: 30sec Ski or Row

2: 50% of Max WOD Scale Banded Pull-ups