- A. Max Effort Static chin up hold (5 min running clock) as many attempts as necessary
- B. Max Effort L-Sit (5 minute running clock) as many attempts as necessary
- C. 10-9-8-7-6-5-4-3-2-1
- C2B Pullups
- HR Pushups
- KB Am. Swings (70/53)
- 100 M run after each set
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