BEN SMITH CASH OUT
I love strict pull ups. I think the strength they build has all sorts of carry over to other movements in CrossFit and just overall strength and fitness. The group I train with, we pull a lot. I would recommend 3 days per week minimum (with varied movements) if you're looking to build strength. Here’s an idea for one of those days!
One of our favorite cash outs is a strict pull up “ladder”. There are a few ways you can do this but this specific one was an EMOM. Minute 1 you do 2 strict pull ups, minute 2 you do 4 reps, minute 3 you do 6 reps… continue until you cannot make the reps in the minute window! Go as far as you can unbroken!
This obviously can be varied and modified in many ways: you can use bands, add weight, go faster or slower, change movements (ie. inverted rows, ring rows, pushups, etc.) but the concept stays the same. Compete with some friends, push yourself beyond what you think you're capable of and have some fun improving your strength and muscle endurance!