A. General
2 Rounds
20-30 sec Cal machine
5-7 Burpees
5-7 Ring rows / Pull ups
5-7 Beat swings
B. Activation
2 sets
6/6 Side bend lat pull in
10 light weight bench press
C. Specific
Prepare Chin up setup & Ramp up DBs
4 sets
6 bench press @ HEAVY
3 Strict L-Sit chin ups
Rest 2 minutes
RX+ 1 Legless Rope climbs, 15'
TC: 15 minutes
Score: Weight on DB bench press
Scaling Options
Beginner
6 Bench press
3 Supine grip ring rows, as hard as possible
Intermediate
6 bench press
3 Strict chin ups, assisted as needed
For Time
30-24-18-12
Cal Machine
TTB
TC: 12 minutes
Score: Time
24-18-12-6
Swinging Knee raises
Intermediate L1
Swinging Leg Raises
Intermediate L2
12-10-8-6
Side plank + banded row
3 x 12/12
Pause for 2 seconds at peak contraction