21 Kettlebell Swings, 53# / 35#
Perform a 8×2 set of pull-ups with a 5sec. Isometric hold at the mid-point of the pull-up (triceps parallel with the ground). For this pull-up, you will choose an option where you can complete a full pull-up and then pause for 5 sec. at the mid-point position during the descent before returning to the bottom of the rep. The goal with this option is to increase our time under tension and positional strength through the mid-range point of the pull-up.
Last set will be a Max-effort set of regular pull-ups with no isometric hold. Enter total reps into Wodify.