Pullups

Level 1 - warmup with 3 sets of 5 Ring Rows; then perform 5 sets of 2 Manual Assistance Pullups at a rate of 5 seconds down PLUS 1 Manual Assistance pullup as fast as possible.  
Level 2 - 5 x 1 Strict Pullup + 1 Manual Resistance Pullup + 1 Strict Pullup as fast as possible
Level 3 - 5 x 5 Strict Pullup + 1 Manual Resistance Pullup + 1 Strict Pullup as fast as possible
**All Levels rest at least 90 seconds between sets. 

--then--


For Time:
5 Strict Press @ 70% of Strict Press
15 Push Press
25 Shoulder to Overhead
15 Front Squat
5 Thrusters
**One Bar, off the ground. 
 

Comp HW
1) Work up to a heavy 1 rep Barbell Turkish Getup, both arms must complete it safely.  
 

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