- Trigger/Warm-up/Mobilise/Activate
- 1a) L-sit:
- Pull-up’s Max Reps – Max Reps – Max Reps – Max Reps
- Exactly 2 minutes of rest between repeats!
- Score = Total Reps
- Rest 4 min then…
- 1b) Max reps Pull-up’s (strict OR kipping)
- Score = Max Reps
- then…
- 2) Complete 5 Rounds of the following for time:
- 20 HR Push-up’s
- 10 Power Snatch’s (60 kg / 43 kg)
- 40 DU’s
- Time Cap 18 min
- Score = Time or Time cap plus 1 sec/rep missed
- Cool-down/Trigger Ball/Foam Roll/Stretch