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
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