Base + Climb
A1. HSPU 3×[email protected] or Wall Climbs 3×3-5; 30s
A2. DB Bench Pulls 3×[email protected]; 30s
A3. Deadball Carry at Belly 3x40m; 3mins
*for the HSPU, it is a 6s negative. Only attempt if you can manage a controlled negative for full range. You may get assisted up. For those that are strong at sHSPU, add a deficit.
B. For Time
21-15-9 of each
Hang Power [email protected]/45-95#
Pull Ups, Jumping Pull Ups or Ring Rows
9-15-21 of each
*select a weight that will allow to move through this piece consistently and not have to rest too much.
5 KB Snatch/arm
10 Sit Ups
15 Air Squats
B. Join Base + Climb for Part B