Started with a 6k run.
Then 10 rounds of
- 1 x Strict Chest to Bar Pullups (as high as possible)
Then 6 rounds of
- 5 x Unbroken Strict Pullups
Then 1 round of
- 10 x Dips
Then 3 rounds of
- 4 x Half Dips-Top down to 90°
- 4 x Half Dips-Bottom up to 90°
- 4 x Full Dips
- 4 second hold
Results: The final Dip complex worked better with 4 reps, last round took a lot of effort. See if I can work up to the full 5 x 7.