First: L-sit practice 10 min.
Gymnastic Pull by ability:
1) 5xME supine ring rows.
2) Tempo Pull ups 5×3 (start from the top, with your chin over the bar, hold 3 sec then slowly 3 sec go down)
3) Strict Pull ups 5×5-10 (add weight if needed)
4) L-Pull ups 5xME
MetCon: In teams of 2 complete:
100 Wall balls
50 C2B Pull ups
1k run (both partners)
*Ask coach for scaling options.