Defy Gravity

Strength:

4 rounds of:

3 weighted pull-ups (25/45)

3 strict pull-ups

3 kipping pull-ups

*Releasing the bar counts as a failed round

Met-Con:

"Lynne"

5 Rounds for max reps of:

Bodyweight Bench Press (your weight on the bar)

Pull-ups

Work Rest Ratio: 1:1

*there is no time component, score is total reps completed