Coach’s Notes: Same format as the last few pull-up days. We are doing drop sets so start with a difficult version and work your way down to an easier version. The goal is to stay unbroken for the first 3 reps each set. For most, the ring rows will need to be broken down into smaller sets.

Coach’s Notes: 5 sets of each. Push the pace! HARD :45 cap on each set. There is no shame with scaling so lower the reps to make sure you’re getting it done under :45. Record the time it takes to complete each interval.