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3 sets of 5-8 pull-ups with the least resistance you can manage. If you get all 3 sets of 8, use less resistance next time.

Example: 3 complete sets of 8 with thick green band –> use thin purple band next time.

If you can do strict pull-ups, this is 3 sets of max pull-ups.

If you can do a ton of strict pull-ups, this is 3 sets of L-pull-ups.

If you can do a ton of L-pull-ups, substitute 3 sets of iron crosses.

We’ll be doing lots of strict pull-ups for a while, so keep track of your improvements!

Work to pull your chin well above the bar.

Then:

21-15-9

Thrusters (105/75 lb.)

Box jumps (24/20)