A) 3 sets

ME strict Pull ups straight into ME hanging leg raises  

ME chin ups into ME hanging Knee tucks

3-5 assisted chin ups / 10 ring rows into max effort hang (tiptoe support if needed)

 

SS

 

Accumulate

20s freestanding HS hold

30s wall supported HS

60s wall walk / Walkout hold

 

B) 5 Rounds For time:

 

20 Thrusters 40/30 30/20 20/15

20 American Swings

32/24 20/16 12/8

 

15min cut off