Farmers & Lumberjacks
Flexed arm hang: If an athlete is not able to jump or kip up to the top position of the pull up, set the bar low enough for them to reach and instruct them to bend knees to keep feet off the ground once above the bar. Work to hold free hanging top position for 3 sec, then 5, 7, or as many as they can to experience a challenge.
AMRAP in a given amount of time of
2 Strict pull ups
8 Front squats