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Metcon (AMRAP – Reps)
Day 2 Pull-up Challenge

-Isometric holds-

Perform a 8×2 set of pull-ups with a 5sec. Isometric hold at the top of the bar for each rep. The goal with this option is to increase our time under tension and to increase positional strength in the pull-up. Choose an option where you can do two reps unbroken. Make it challenging. Record any relevant notes in Wodify.

On the last set do a Max-effort set of pull-ups without a isometric hold.

Record total reps into Wodify. 16 reps+ any extra reps from last set max-effort

You can do these as strict pullups, use a band, off of the floor, etc. Make it challenging. See video below. For this workout we will be doing the isometric hold at the top position of the pullup
Metcon (Time)
3 Rounds:

21/15 Calorie Row
15 Deadlifts 135/95
3 Wallwalks/ 30 sec. Handstand Hold

21/15 Calorie Row
15 Deadlifts 225/155
24 ft. Handstand Walk

Record slowest round in wodify