Warm Up
3 Rounds NFT
200 Meter Run
5 Pull Ups
10 Push Ups
15 Air Squats
Skill
None
Lift
RDL – 1 x 20 Reps
Accessory
None
Conditioning
Part A
10 Min AMRAP
200 Meter Run
5 Ring Muscle Ups (S), 7 C2B Pull Ups (F), 7 Banded Pull Ups (H)
– Rest 2 Minutes
Part B
10 Min AMRAP
250 Meter Row
5 (6 Inch) Deficit Strict HSPUs (S), 7 Kipping HSPU (F), 7 Push Ups
– Rest 2 Minutes
Part C
10 Min AMRAP
10 Calorie Bike
10 Alternating Pistols (S), 14 Air Squats (F), 7 Air Squats (H)
Extra Credit
1 Mile Jog at moderate pace
