5R for max reps (in a single set) of;
– db bench press or bench press or strict press
– pull-ups in a single set
-rest 3:00 minutes-
Pull up scaling:
Ring rows < kipping pull up < kipping chest to bar < strict pull up < strict chest to bar < weighted pull up < muscle up < strict muscle up.
Complete 3×20 weighted sit-ups
Use GHD if abmat it too easy.