Gymnastic strength (for quality)
Rx'd
Every 2 mins x 5 sets of the complex :
4 C2B
6 strict pull up
8 kipping pull up
- goal is unbroken sets

Scaled : reps 2-4-6 or
5 sets of
3 negative pull up / 12 heavy ring row
- lower it down for 10-14 sec each rep