September 8th, 2021

A) Weighted Pull Up

5 - 5 - 5 - 5 - 5

Start with bodyweight + kg each set

Scale: Banded pull ups (reduce tension each set)

B) 4RFT:

400m Run

15 HSPU

15 C2B

Stimulus: Athletes should aim to complete gymnastic reps in 2 sets

Scaling: Scale to Hand release push-ups/pullups/jumping CTB

Time Cap: 16 mins