6 sets of 2 @ 85% on 90 second clock
You must pull every rep from the floor, but will catch in a Power position (higher than a squat).
3 Weighted Pull-ups
6 Strict Pull-ups (no weight)
9 Kipping Pull-ups
5 Weighted Pull-ups (on the rings OR bar)
4 Strict Pull-ups (on the rings OR bar)
*You are going for max load on the weighted sets. Make your reps LEGIT, so next time you see weighted Pull-ups, you'll have a good idea of where you are. If you need to scale the reps to 2/4/8 or 4/3/2, then be smart about it and do what you can do. :-)