7 rounds for time of:

10 Hand Release Push-ups

10 Dumbbell Snatches, 50/35 lbs

10 Toes-to-rings

10 Wall Balls, 20/14 lbs

Toes-to-rings / Toes-to-bars

TARGET SCORE
Target time: 13-15 minutes
Time cap: 20 minutes
Large Class Target time: 15-17 minutes
Large Class Time cap: 22 minutes

STIMULUS and GOALS
Stimulus is moderate, steady pacing through metcon. Athletes should establish a pace for each movement that can be maintained each round and be mindful of the volume to avoid burnout.

Start off a little conservatively while aiming to keep consistent round times across. Use the time between movements for rest and shake out the shoulders early and often.

For quality:

Dead Hang, 3x 1 min

3x 10 Negative Pull-ups

3x 7 Assisted Pull-ups

3x 3 Pull-ups

Advanced:
3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
–then–
3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
–then–
3 sets of 5-7 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets
–then–
3 sets of 2-3 unassisted pull-ups – Rest 30-seconds between sets

Intermediate:

3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 3-5 assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets
-into-
3 sets of 1-2 unassisted pull-ups – Rest 30-seconds between sets

Beginner:

3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip )- Rest 1:00 between sets
-into-
3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets
-into-
3 sets of 3-5 Ring Rows/assisted pull-ups (use a band or machine to assist with the pull-up)- Rest 30-seconds between sets