• 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