Skills
A. 9mins kipping/strict pullup practice
or
E90sec, do 20sec of fast pullups x 9mins
Strength endurance
B. In 7mins, BTDM 21rm OHSQ
Conditioning
For time:
– 75 situps
– Run 1.2km
– Row 1km
– 75 situps
*Cap 20mins
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