A. H2T

B. STRENGTH
3xME strict pull-up
-sets done with 2 minutes rest
-warm-up well, all sets must be ME!

C. CONDITIONING
3 CYCLES
3 minutes work
20 HSPU
30 KB swing 53/35
as many walking lunges in remaining time as possible
1 minute rest
-score is total walking lunges across all cycles

D. WARMDOWN
banded shoulders