A. 3 sets of max effort STRICT Pull-ups. Double overhand grip only. No kipping. Scaled athletes work 3 sets of 5 negatives. NO BANDS!!

 
B. Complete as many rounds as possible in twelve minutes of:
 
5 Pull-ups
7 Ring Dips
9 Kettelbell Swings (70/53)
 
C. Barbell club meets with Chris at 6:30pm and 7:30pm ONLY this week!