Skill work:

Max rep pull-ups

in 3 sets

8:00 cap

 

Conditioning:

Complete as many rounds and reps as possible in 25 minutes of:

300m Run

20m Dumbbell goblet lunges (50/35)

15 Abmat butterfly sit-ups

10 Dumbbell snatches (50/35)

5 Ring dips

 

For score

 

Flexibility:

Right side straddle

Left side straddle

Middle straddle

Pike sit

 

 

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