Warm-up / wyw Skill/Strength: pull ups practice kipping or butterfly pullups (Adv. ring or bar MU)

Conditioning for time (TC: 20minutes)
1200m run
21 pull ups
9 medball sit ups
800m run
15 pull ups
15 medball sit ups
400m run
9 pull ups
21 medball sit ups

Light: jumping or banded pull ups
Rx: pull ups anyhow, 6/9
Advanced: C2B, 9/14

by Louie

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