Performance and Competition are in red
A) 10 Minutes to build to a 1 rep max Strict Weighted Chin Up.
(If you can barely do 1 rep unloaded then spend the time doing 5 or 6 sets of 1 rep. If you don’t have strict chin ups then use as little assistance needed to achieve 1 rep and do 5 or 6 sets 1 rep.
B) “Round The World”
On the minute for 35 minutes
MInute 1: Row moderate pace
Minute 2: Lateral Bear Crawl x :30 each way
Minute 3: Support Hold on rings x 15-30 seconds (top of dip, rings straight)
Minute 4: Assault Bike moderate pace
Minute 5: Single Arm Farmer Carry x :30 each arm (Heavy but still able to stand up straight)