S&C

5 RFT

8 Chest to Bar Pullups

8 Ring Dips

10 OH Squats (95/65lbs)

10 Toes to Bar

15 Situps

variations

chest 2 bar = regular pullups, band assisted, jumping

ring dips = regular dips, band assisted

oh squats = front squats, lighter load

toes to bar = knees to elbows, flex arm hang (3-5 sec count = 1 rep)

situps = anchor your feet

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Endurance

12×1 Intervals

Run – max effort for each interval

1 minute w/ 30 seconds rest x 12

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