Tuesday will be a pullup-palloza. Each round will begin with 3 strict pullups, 5 chest to bar pullups and finish with 7 kipping pullups.
If these movements are possible, but are high rep, I suggest the movements, but a rep scheme instead of 3/5/7 as 2/4/6 or 1/2/3.
If you don’t have a pullup, much less a strict one, I suggest the same rep scheme, but 3 body pulls, 5 heavy kettlebell swing (like green or blue) and 7 moderate weight swings (like orange or yellow).
Workout of the Day
3 Strict Pullups
5 Chest to Bar Pullups
7 Kipping Pullups
15 Wallball Shots 20/14
21 minute cap