Monday

Strength

Group 1 (can do 3+ pull-ups)

Strict Pull Up

6 x 3 - 10 reps

Group 2 (can do 1-2 or almost one pull-up)

Chin over bar hold or;

6 x 10-30 seconds

Group 3 (not yet get one pull up)

BB Bicep curl + ring rows

6 x 8-12 reps 

Mobility (this is done in-between each working set)

Pec release stretch

Conditioning

AMRAP 8 minutes

20 Hang Power Clean 115/75lbs

20 STOH

20 Thruster

Accessory

Accumulate 1-2 min False grip hold

Accumulate 30 scap pull up