08.03.2026

Strength
Strict Pull Up progression 
15 alternating minutes:
1: 3-5 second chin over bar hold / unassisted. https://www.youtube.com/watch?v=d24xQEGvAsg
2: 10-15 second toe assisted chin over bar hold. https://www.youtube.com/watch?v=y2_LBlvlv4s
3: 20 second active bar hang. https://www.youtube.com/watch?v=mbJLjLAsV_w

OR
strict HSPU progression
8 seated DB Z press + 20 second ISO at the top of last rep
3-5 box strict HSPU or on the wall if you can do them with flat mat
 
WOD
"FAFO"
7 rounds for time
10 wall balls 20/14
8 atomic sit ups- with feet anchored
20 DUs or 40 singles