A. Max u/b RMU (Athlete’s choice – strict or Kipping) or Strict PU


B. FS: 2@60%, 2@70%, 2@75%, 2@80%, 3×1@85%


C. T(3-4), 1 rd per athlete, AMRAP [20]:
10 Reverse Lunges (5/side), (60/40 or 95/65)
10 Sandbag over Shoulder (70/50)
30 DU or 20 Over Bag Hops (2 feet)
200m Run or 250m/200m Row (Athlete 1 starts run = Athlete 2 can start lunges)


*Lunges: Can be unweighted, goblet, 2xKB, FS, or long sandbag. If using sandbag, do not use handles.



A. Max Strict PU or Max Chin-above-bar hang (chin up grip or pullup grip)


B. FS: 5-5-5-4-4-3-3


C. same


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