Don't have an unassisted pullup yet?

Let's work that.

You pound out bodyweight pullups by the dozens?

We can work that too.

For those of you that are in the latter category:

5x5 weighted pull up.

For those of you that don't have a bodyweight pullup yet -- as you might have been told -- in order to get said pullup, you need to treat the movement as a strength lift. Slapping on a huge amount of assistance and doing dozens of pullups is missing the mark. If you want strength endurance, you need strength first. So, choose a moderate level of assistance that allows you to get five sets  of five pullups. In an ideal world, you'll fail on rep 6 of the fifth set. If you don't, KEEP GOING on that last set and see what you can get. Note it down and let it guide you for next time. Yes, a weighted pullup should be listed on that "lifts" page of your notebook.

The Huffing and Puffing

3 rounds for time of:

• 15 burpees (lateral bar)
• 10 ground to overhead (155 / 105#)
• 300m run

Scale Up Option:

Take all of it (pretty much) on at once a la Jackie...

• 50 lateral bar burpees
• 30 ground to overhead (155 / 105#)
• 900m run