Banded Pull-Through: 100 Reps AFAP
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Pick 1-2 from the list below
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
- Prayer Stretch - 60s
- Adductor Rock back Stretch - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

5 rounds:
15 Pull-ups
30 KBS (US) 24/16kg
15 GHD Sit-ups

-6-10 pull-ups
-8-15 burpees
-12-15cal/ 9-12cal row
-rest

For time

• 350-meter run
• 50-meter walking lunge

Compare to 150402.

2x15/hand

For time

• Run 1 mile
• 100 pull-ups
• 200 push-ups
• 300 air squats
• Run 1 mile

*Partition the pull-ups, push-ups, and squats as needed.
*If you’ve got a 14/20-lb vest or body armor, wear it.

Hang power clean

4 x 3 @ RPE 8 / 2 RIR, go Every 2:00-2:30

Back squat 1x5

4 sets:
5min Skillmill Run
3min AB (legs only)
2min Rest

Then

5min AB Cooldown

Score: Total running meters

A: Shoulder press 5-5-5+
B: Bench press 7x3+1xMax
C: DB Shoulder flys 3x10
D: OH triceps Cable extensions 3set
E: SA Cable extensions 1xMax