800m run
12 TTR (6strict + 6kip)
12 alt. Pistols
400m run
10 TTR
10 alt. Pistols
200m run
8 TTR
8 alt. Pistols
TC12min
3 sets of:
3-6 (wtd.) Cluster Chin ups (with 15-20s rest between reps @2-4RM
(scale with 2-4 neg. Clusters with 5-10sec ecc, cluster iso holds for 5-10sec. - or feet supp. Iso hold)
Rest 60sec
4-8 (wtd) Ring Dips
(scale with 2-3 negatives/low rings feet supported/Box Dips)
Rest 60sec
For time (TC 8 min)
10-9-8-7-6-5-4-3-2-1
T2B
Boxjump stepdowns