A. 15:00
Development
8 banded pull ups
8/side rear foot elevated split squats
Fitness
8 kipping pull ups
8/side db rear foot elevated split squats
Performance
1-4 bar muscle ups + 8-10 chest to bar pull ups
8/side front rack rear foot elevated split squats
B. 21-15-9
Box jumps
Slam ball jump squats
Ball slams
Strict handstand push ups
*Heavy sled push after each round
