Four sets of:
Weighted Pull-Ups x 3-4 reps @ 21X0
Rest 10-15 seconds
Unweighted Strict Pull-Ups x Max reps @ 21X0
Rest 3 minutes
Against a 4-minute running clock, complete the following for times:
30 Wall Ball Shots 20/14 lbs.
Max Reps of Muscle-Ups – or – Chest-to-Bar Pull-Ups – or – Pull-Ups in remaining time
Rest 3 minutes, then repeat for a total of 3 sets.