Fitness:
A. 30 Strict Pull Ups for time
*No drop from the top, must control eccentric to the bottom. 8 min cap
*If you don't have strict pull ups yet:
OTM: 4 sets of Max chin over bar hold
B. For time:
40/32 Calorie Row
40 Back Squat (42.5/30kg)
30/24 Cal Row
30 Front Squats (42.4/30kg)
20/16 Cal Row
20 R.Rack alt Lunges
*15 min cap
Performance:
A. See Fitness
B. For time:
40/32 Calorie Row
40 Back Squat (42.5/30kg)
30/24 Cal Row
30 Front Squats (42.4/30kg)
20/16 Cal Row
20 Overhead Squats
*15 min cap
Competitors Class:
A. 3 alt sets, each for time:
6 Bench Press @ 75%
- 30 sec rest -
16m Handstand Walk
- 30 sec rest -
24 Kipping HSPU
*4 min cap on each set
- 4 min rest between sets -
B. #tttTD:
For time:
Buy in: 50/40 Cal Row
into
5 Rounds of:
5 Bar Muscle Ups
10 Line Facing Burpees
15 Wall Balls
into
50/40 Cal Row
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