Strength
4 Sets:
- 5-10 Push Ups @ 5015
- 10-20s False Grip Hold
Rest as needed between exercises.
4 Sets:
- 5-10 False Grip Ring Pull Ups @ 3111
- 10-15 Dumbbell Overhead Tricep Extension
Rest as needed between exercises.
Conditioning
Complete as many rounds and reps as possible in 14:00:
- 400m Run
- Max Unbroken Strict Toes to Bar
- Max Kipping Toes to Bar
You will complete as many strict toes to bar as possible without coming off the bar. Then once you are unable to perform strict toes to bar, without coming off the bar, complete as many kipping toes to bar as possible. You will have two scores: total strict toes to bar and total kipping toes to bar.