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The workout for 1/15 is...
Benchmark #4: 90s as many strict pull ups as possible. If using band, make sure you record specifically which one(s). Aim to use lightest band(s) possible. These are absolute dead hang, no jumping into a pull up. You may also do strict muscle ups as this benchmark.
2 Rounds, each for a separate time:
- 30 KB Swings (53/35)
- 20 Chest to bar or 7 bar muscle up (mod:chin over bar kipping or jumping pull ups, from lowest box/bench possible)
- 400m Run or 450m Row
-- Rest 3 minutes between rounds--