Let's talk about pull ups… are you able to do a strict pull up? Let's work on that more. Instead of reaching for the band (or bands), try standing under the rings (or on a box under the bar) and use your legs to assist you if you need to. Start from a straight arm hanging position and finish with your chin above the bar or rings. You should be in a standing position at the top of the pull up. Try to use only your upper body to build the strength in your arms and lats. Kipping is an excellent way to be able to get more reps, but it's safer once you have the pull up strength to partner with it! Rope climb is also an excellent way to build those muscles!
10 Spiderman stretch/ 10 Sit ups x 2
20 very light KB swings
PVC pass throughs
Upper body mobility with bands - stretch out those shoulders and lats!
10 Rounds for time
(12 minute time cap)
2 Destroyos 75/55 (Hang clean to OH, one OH lunge, return bar to shoulders, back to OH, 1 more OH lunge, return bar to ground and do 1 Sit up.)