Kettlebell/Funtion:

A.) Max Strict Pull Ups

Then 15 min pull-up technique work

 

B.) 3 rounds

500 m row

5-10 pull-ups

Perform/RX/Compete

A.) Max Pull Ups

Then 15 min kipping pull-up technique work

 

B.) 3 rounds

500 m row

10 pull-ups(C2B for Compete)

-results to comments!