Strength

Weighted Pull-Ups

2-2-2-2-2

Perform 5 sets of 2 Pull-Ups and increase the weight across each set if possible.  Perform the pull-ups strict and without weight rather than kipping if you are not quite ready for weighted pull-ups.  If you do not have strict pull-ups yet perform 5 sets for max reps of supine ring rows.

WOD

Tabata Ring Push-Ups
1 Minute Rest
Tabata Kettlebell Swings 32/24 kg
1 Minute Rest
Tabata Ring Push-Ups
1 Minute Rest
Tabata Kettlebell Swings 32/24 kg

Workout notes:  The tabata interval is 20 seconds on and 10 seconds off for 8 rounds.  Today we are going be working with two movements that we will repeat for a total of two tabatas each.  For the tabata interval your score is the lowest number of reps you complete in any round so for this workout you will have two scores. One each for the two movements listed.  Most of us will want to leave extra rest in each round unless you are certain you can maintain your output twice.