If you goal is to improve you pull-ups, today is a good day to come out. Starting the session with pull-ups, and then following it up with some accessory work to improve the same muscles. Then we will work with a partner to complete the 100s chipper.
Pull-ups 5 x 5 building up in difficulty
3 x 8 Straight Arm Pressdown alternate with 8 per arm DB Row
In Teams of 2 (1 working, 1 resting) split the following as needed:
100 Bench Press (115/80)
100 Cal Bike
1000m Farmer Carry (2 KBs)