5-8 Strict Chest 2 Bar Pull Ups
5-10 Strict Ring Dips
Athlete should choose a number of reps and stick with it for all 5 sets. If someone cannot do 5, they do as many as they can and finish the rest with negative or do all 5 negative.
B: 6 min AMRAP
3 pull ups, 2 C2B, 1 Bar MU
1 Rep counts as all movements done unbroken
Scaled: Choose a challenging amount of C2B or Pull ups to do unbroken. For example, 4 kipping pull ups. Each time 4 unbroken pull ups are done, counts as 1 rep.
6 min working on the kip swing (hollow to superman)
C: Double Alternating Tabata
Heavy Wall Balls (30/20)
Box Jump Overs