BASE

EMOM 10

3 Strict C2B or 3 Strict Pull-up

*Use bands if needed

Kipping Pull-up Practice

Buy-in: 600m Run

At 4:00,

AMRAP 20

10 Pull-ups

20 Push-ups

30 Squats

At 24:00,

Buy-out: 600m Run

GAIN

Weighted Dips

5x5

EMOM 10

3 Strict C2B or 3 Strict Pull-up

*Use bands if needed

Kipping Pull-up Practice

10 RFT

Strict Cindy