Strength-Ring Dips – Strict Pull-ups – Pistols
Stay with strict as long as you can and then go to kipping for RD and PU. Use a band if needed.
10- RD, Strict PU, Pistols
8- RD, Strict PU, Pistols
6- RD, Strict PU, Pistols
4- RD, Strict PU, Pistols
2-RD, Strict PU, Pistols
Conditioning- Press, Thruster, Row, HSPU/DU
4 RDS – Every 5:00 only working until 4:30
20- Press 45/35
25- Thruster 45/35
30/25- Cal Row
Max HSPU or DU until 4:30