15 min to explore a one handed pull-up.
Scale from hardest to easier like this:
Assisted – where one arm is the main puller other arm is pulling from lower leverage like one ring lower than the other.
1/2 – ROM pulling with one arm half way
Uneven – wherre one hand is on ring or bar other hand asisting in pull on pulling wrist.
Close Grip Pull-up –
Strict Pull-up – with both arms
Half – strict pull-up halfway rom
Jack knife – place feet on box where str8 armed at bottom you are piked in L-position.
One arm rows on rings.

Then:
21-18-15-12-9-6-3 reps for time of:
95 pound Sumo deadlift high pull
Wall Ball Throws 20/14 to 10/8′ targets

Post time to comments.