Monkey Business Pulling Mechanics
Skill: strict pull-ups
10 min EMOM
5 weighted pull-ups AHAFA
30 sec handstand hold
Subs
Strict pull-ups, negatives, ring rows
Plank or half wall walk hold
Metcon
15 min EMOM
Min 1 - 15 chest to bar pull-ups
Min 2 - 15 box jumps
Min 3 - 15/12 cal row