3 rounds of the following: i.e., 3 cycles through A, B & C
A.) 2:00 minute amrap:
50 double-unders
Max effort muscle-ups (scale to dips, or burpee pull ups)
-rest 1 minute-
B.) 2:00 minute amrap:
50 double-unders
Max effort toes to bar (scale to GHD sit-ups -> hollow rocks)
-rest 1 minute-
C.) 2:00 minute amrap:
50 double-unders
Max effort box overs (24/20in)
-rest 1:00 minute
2) If you can hold yourself at the top of the bar, but can’t get there on your own yet.
Start at the top of the bar and use a controlled descent that takes 3-5 seconds (slow eccentric)
3) If you can’t control your descent.
Try using a box and/or putting a barbell on the rack so that your feet are above your hips when you hang from the bar (like an L-sit). Do pull ups from this position (Barbell assisted pull up)
4) If you can’t do the barbell assisted pull up.
Do ring rows. Keep body straight and butt tight. Choose a level where you can pull your wrists past your chest. Then lower your elevation as you gain more strength. You can also do bar rows from a low bar using the same body position you will use for ring rows
5) If you can’t do ring rows.
Do bent over dumbbell rows. Pull the dumbbell past your chest