A) Continue Russian Pull Up Program from previous 3 weeks. Try to add one more rep.
A. Pull Ups 4 sets @ 1 RTF. That's reps to failure. That means leave about one rep in the tank and write down your numbers. Clients need to find a pull up variation that they will fail on somewhere between 4-12 reps. That could be inverted rows, ring rows, weighted pull ups etc.
Look at numbers from last week. If for example, client got: 5,4,3,2 try to beat total reps by 1-2 total reps. Add reps to the back end. For example improve to 5,4,4,2. Don't try to get something like 7,3,3,2.
B) 4 Ropeclimbs not for time, share with partners. Sub and scale as necessary.
4 Rounds of
21 Ball Slams (15/9)
15 Wall Balls
9 Toes to Bar
Finish every round with 1 lap. Let's run in the opposite direction today.