Max effort pull ups

5 rd NFT

alternate with heavy weighted step ups 5 ps

weighted, single arm / rings bands or negatives

For Time

(Comp)
25 Left Arm DB Snatch or Thrusters 35/50- 20/35
25 Right Arm DB Snatch or Thrusters
100 Double Unders/ 150 SS
15 Left Arm DB Snatch or Thrusters
15 Right Arm DB Thrusters
100 Double Unders/ 150 SS
5 Left Arm DB Thrusters
5 Right Arm DB Thrusters
100 Double Unders / 150 SS

Assessory 2-3 sets 

• 10 ps side banded pulls in kneeling, band high 
• banded pull downs
• weighted pull overs