Warm Up (5 minutes)

2 rounds of:

  • 10 Slow Ring Rows (3” up / 3” down)
  • 10 Scapular Pull-ups
  • 15 Banded Lat Pull-downs
  • 30 seconds Hollow Hold

Skill & Strength Work

A. 3 sets

  • 20 seconds Hollow Hold
  • 8–10 Scapular Pull-ups
  • 10–12 Banded Lat Pull-downs

B. Strict Pull-up or Progressions, 4 sets:

  • Advanced: 3–6 Strict Pull-ups (weighted if needed)
  • Intermediate: 4–6 Negative Pull-ups (3–5 sec descent)
  • Beginner: 6–8 Banded Pull-ups

C. Pulling Accessories, 3 rounds of:

  • 8 Tempo Ring Rows (2 sec up – 1 sec hold – 2 sec down)
  • 10 Bent-over Barbell Rows (light weight)
  • 30 seconds Active Hang

WOD (20 minutes)

AMRAP 20

“The Ladder Pull”
(2-4-6-8-10…):

  • Pull-ups (Kipping / Banded / Jumping)
  • Push-ups
  • Air Squats