Strength:
Strict into kipping pull-ups. 4x max reps.
Max strict pull-ups immediately followed by max kipping each set.
Do not drop from the bar.
Conditioning:
AMRAP in 8 minutes of:
• 10 Deadlifts, #135/85
• 10 Sit-ups
2 minutes “rest,” during which record as many jumprope singles as possible.
Then immediately into AMRAP in 8 minutes of:
• 5 Shoulder to Overhead, #135/85
• 5 Burpees
Record number of rounds + reps per AMRAP as well as total jumprope reps.