Basics:
For max reps:
Strict Pronated-Grip Pull-Ups
Rest 90 seconds
Strict Mixed-Grip Pull-Ups
Rest 90 seconds
Strict Supinated-Grip Pull-Ups
If you’re using assistance, use the same level of assistance for every set.

For time:
Row 1000 Meters/run 800
20 Burpees Over the Concept 2 or over paralette
40 Thrusters (45/33 lbs)

Performance:
For max reps:
Strict Pronated-Grip Pull-Ups
Rest 90 seconds
Strict Mixed-Grip Pull-Ups
Rest 90 seconds
Strict Supinated-Grip Pull-Ups
If you’re using assistance, use the same level of assistance for every set.

“Jackie”
For time:
Row 1000 Meters/run 800
50 Thrusters (45/33 lbs)
30 Pull-Ups