FRIDAY

Strength

Against a 12 minute clock (no bands)

Level 3 : Establish 1RM weighted pull-up and then 3 sets of max strict pull-ups @BW

Level 2 : Every 2:00 x 6 rounds - 5-7 strict pull-ups / controlled gymnastic kipping pull-ups

Level 1: Every 2:00 x 6 rounds - 5-7 jumping pull-up + negative

Conditioning

5 rounds with a round starting every 4:00

10 Dumbbell Romanian Deadlifts (heavy but perfect)
10 Burpees Over Dumbbell

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Vanity Cash Out

AMRAP 10

5 push-ups
10 sit-ups
15 barbell curls