Sunday, November 25, 2018


A) Skill
3 Rounds
Deficit Strict HSPU X 5
(Scale to Max strict HSPU no deficit, or feet on box HSPU)
Rest 2-3 Mins between sets

B) Skill Strength
3 Rounds
5 Strict weighted C2B Pull Ups + Max strict Pull Ups
(Scale to banded max rep pull ups
Rest 2-3 Mins between sets

C) Strength
5 Rounds
12 Ring Rows
8 Bent over Y Pulls (

D) Core
10 Rounds
5-10 Weighted ab mat sit ups

E) Metcon