High swung(Time)
Start up
4rds
Around the gym
Side shuffle
Frog jump
Trav jacks
Ski jumps
W.O.D
Performance RX
42 KBS 70/53
30 pull ups
18 KBS 70/53
6 muscle ups bar or ring
RX2
42 KBS 53/35
30 pull ups
18 KBS
6 C2B pull-up
MOD
42 KBS (see coach)
30 jump pull up
18 KBS (see coach)
6 burpees
Strength
Bench Press 3×3
Finisher
2rds
15 banded tri pull downs
15 band tri kick out
15 pour fly’s 16/10
15 ghdsu
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