October 4th, 2021

A) Weighted pull up

2 - 2 - 2 - 2 - 2

Build to a heavy 2 (10mins)

Scale: Use bands to assist on pullups – decrease band tension to a max effort 2

B) 3RFT:

30 Cal erg

20 Down ups

100m Farmers carry

Stimulus: Moderate weight on KB (RX – 24/16). Aim for 1 break halfway on Farmer carry.

Time Cap: 18mins