MOB: Full body
WU: 3 pause box jumps. 5 burpees. 5 pullups.
S: Pause Box Jumps 24/20. 5×3 w/10sec pause in the bottom. Work on positioning in the bottom and exploding out of the hole.
Option 1: Heights of choice.
C: 20 RFT:
5 Pull Ups
THIS WORKOUT HAS A 20:00 CAP.
Option 1: 3 pull-ups per round.
Option 2: 20 rounds at subs of choice
Option 3: 15 rounds at subs of choice
PWMOB: Lax ball in C/S/B/Forearms. Stretch triceps, hip flexors and hamstrings. Pigeon Pose.
Advanced: Strict pullups on the odd rounds. Kipping pull-ups on the even rounds.