In 15 Minutes establish a 1 RM weighted Pull-up (chin over bar) and a 1RM weighted Dip. or Work on Strict Pull-up and Strict Dips or Kipping if no weighted pull-ups or dips 100 Reps For Time of: -Thrusters 95/65lbs RX+ 115/75 MRX 75/55 Catch Every time you set the bar down, complete 10 Pull-Ups RX+ 10 C2B *Cannot rest bar on back, can only rest in front rack or locked out overhead* Core Development -30 Hip Extensions -30 Evil Wheels -2 x Max Handstand Hold (facing wall on one, and facing away on other)
