10 min EMOM
-3 pull ups
* CHANGE IN THE PLAN FOR THOSE WHO ARE STRUGGLING WITH PULL UPS
If you don’t have a strict pull up yet: for the first 25 seconds of each round, hang with your chin above the bar for as long as you can. Then come down in a single negative. Let’s start with palms facing toward the face.
IF you have at least one strict pull up, then proceed according to the pull up chart depending on your work capacity for the 10 minute period
*Remember if you have achieved a muscle up then this trumps the pull ups and dips.
-400m walking lunge
Rest as needed along the way