15m – Dynamics
10m – Kipping Clinic for Pull Ups
3RFT:
15 CTB
10 Russian KBS 32kg/24kg
*4m time cap
-1m rest for all-
3RFT:
10 CTB
15 Russian KBS 32kg/24kg
*4m time cap
**This workout will be on a 9m clock. If an athlete completes the workout within the 4m time cap, then they earn extra rest. These are individual, grip burning, sprints.
Remaining Time – Childs pose with Lat Stretch, Banded Lat Stretch, Forearm Stretching, Foam Roll Lats.