August 15, 2024

On a 7:00 clock for reps:
10 Weighted pull-ups (14/20 lb)
20 Chest-to-bar pull-ups
30 Kipping pull-ups
Max-reps wall-ball shots (14/20 lb) (9/10 ft)
*Weighted pull-ups are with med ball.

INTERMEDIATE
On a 7:00 clock for reps:
10 weighted pull-ups (6/10 lb)
15 chest-to-bar pull-ups
20 kipping pull-ups
Max-reps wall-ball shots (14/20 lb) (9/10 ft)

BEGINNER
On a 7:00 clock for reps:
10 banded strict pull-ups
15 jumping chest-to-bar pull-ups
20 jumping pull-ups
Max-reps wall-ball shots (6/10 lb) (9/10 ft)

Rest 3 minutes, then:

5KM Row for time