15m – Dynamics

10m – Kipping Clinic for Pull Ups

3RFT:

15 CTB

10 Russian KBS 32kg/24kg

*4m time cap

-1m rest for all-

3RFT:

10 CTB

15 Russian KBS 32kg/24kg

*4m time cap

**This workout will be on a 9m clock. If an athlete completes the workout within the 4m time cap, then they earn extra rest. These are individual, grip burning, sprints.

Remaining Time – Childs pose with Lat Stretch, Banded Lat Stretch, Forearm Stretching, Foam Roll Lats.