A.
Three sets, not for time, of:
15′ Rope Climbs x 3-4 reps > 3
Muscle-Ups x 4-8 unbroken reps > 2 reps, green & blue rb
L-Sit x 30-45 seconds > 30 sec
B.
Six sets for times of: > 5 sets
20-Meter Suicide Sprint > ei tehty
155/105 lb Shoulder to Overhead x 12 reps > 47kg, skaalattu 40kg
20-Meter Suicide Sprint
Chest-to-Bar Pull-Ups x 12 reps > 8 reps
Rest 4 minutes
Suicide Sprints – 5m out and back, 10m out and back, 15m out and back, 20m out and back.

Results: 3.20, 3.26, 3.16, 3.19, 3.39 = 33.02
Avg/max HR 160/190