10min Achieve a 1RM:
Weighted Strict Pull/Chin-up -Weighted Kipping Pull/Chin-up
For Time & Unbroken: (30min cap)
200m Run/Row or 0.5 Bike
20 Toes to Bar or Wallball Sit-ups
Rest 1min
400m Run/Row or 1k Bike
40 Wallball Shots
Rest 1min
600m Run/Row or 1.5k Bike
60 Pull-Ups MRX Ring Rows
Rest 1min
400m Run/Row or 1k Bike
40 Wallball Shots
Rest 1min
200m Run/Row or 0.5 Bike
20 Toes to Bar or Wallball Sit-ups
*if not unbroken, as big as sets as possible*
Wallball Shots = 20/14lbs to 10/9’ MRX 20/10 to 9’
Wallball Sit-ups = 20/14 MRX 20/10
Core Development
1min L-Sit Hang
1 min L-Sit Hold on rings or dip bar
20 Wallball V-Ups (Wallball in hands)
