STRENGTH
Every 3 Minutes for 9
Minutes*
5 Scap Pull Ups
4 Gymnastic Kips
3 Chin Over Bar Pull Ups
2 Chest to Bar Pull Ups
*Goal is to do this as a
complex for the fittest
athletes

METCON

AMRAP 20 Minutes
5 Chest to Bar Pull Ups
10 HSPU
15 Walking Lunge Steps