Workout of the day
10 rounds for time of:
3 weighted pull-ups, with 1/3 BW
5 strict pull-ups
7 kipping pull-ups
Rest between rounds and try to go for unbroken sets.
This works best with a dumbbell between the feet or legs that can be safely dropped to allow for larger combined sets.
Workout at home
7 rounds of:
10 weighted bent over rows
10 weighted swings
Post scores and scales to comments.