Warm-up (go light on pull-ups)
For strength, perform 3 x sets of the following:
3 x weighted pull-ups
5 x dead hang pull-ups
7 x kipping pull-ups
*finish entire set before coming off bar
For time, complete 5 x rounds of:
10 x deadlifts (225 lbs.)
10 x burpees
Cool-down:
with same weight as before, complete 4 x sets of 5 x reps of the following weighted pull-ups:
1st set - normal to wide grip (palms down)
2nd set - deadlift grip (one palm up, one palm down)
3rd set - deadlift grip (switch hands)
4th set - chin up (palms up)
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