A. In 15 mins or less:
Strict Pull Up ladder
Rx – Weighted Strict C2B (1, 2, 3) x 4
Scale 1 – Weighted Strict Pull Up (1,2) x 5
Scale 2 – Slow negatives (:6 to :10s) x 10 or Weighted Ring Rows (1, 2, 3) x 4
B. 5 RFT:
20 Sit Ups
20 Russian KB Swings (53/35#)
40 Double Unders
*15 min time cap
