Skill: Hollow Position in the Strict Pullup

Strength: Strict Pullups + Core

Every 2:00 x 4 sets

3-10 Strict Pullups (1 UB Set) (2 short of failure)

:20 Hollow Hold

:20 Arch Hold

Conditioning:

With a Partner.. Alt. Rounds for 10 Total Rounds (16 Min Cap)

10 Toes 2 Bar

Sandbag Carry x Down and Back (Length of Rig)

10 Box Jump Overs

Comp: 15 Toes 2 Bar (Unbroken), 150/120, 30/24

Fitness: 10 Toes 2 Bar, 120/80, 24/20

GPP: 5-8 T2B or 10 Toes 2 Target, 75/50, 20/16

Health: 10-15 situps, 50/30, Plate Jump Overs