Crossfit 611 pull up progressions from 0 to hero 💪🏼
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Partner workout:

4x 8min amrap

1) max cal row
2) max cal c2 bike
3) max cal ski
4) max cal echo

rest 2min between amraps

EMOM x 10
1) 18/14cal row
2) 5-15 push up

rest 5min

EMOM x10
1) 30-50+ DU
2) 8-12 Double Db stoh

3-4 rounds super set:

5 bench press + max reps ring row

3-4 rounds:

10-15 GHD sit up
10-15 medball squat clean

3-4 rounds:

10-15 GHD sit up
10+10 DB lunge press

For time:

12-9-6-3
s.a devils press @22,5/15kg
* 30 DU after each set of devis press

2-3 rounds:

8+8 single leg glute bridge
8+8 s.l romanian deadlift (kb/db)
30-60s plank

10-1 strict pull up/ low bar pull up,
1-10 push up/ elevated push up

4x 5min amrap

A) row 10/7cal + 10 up&down

B) 8 Db snatch + 8 DB box step over

(A+B+A+B)

2min rest between sets