MOB: Full body
WU: 5 Pull Ups. 200m run. 5 BB Back Squats
S: Back Squat. Warmup and begin. 2×5@70%, 2×3@80%, 1×1@90%, 1×1@95%+. This should take no more than 20:00 and your focus should be on moving these weights EXPLOSIVELY.
C: 4 RFT of:
400m run
20 Pull Ups
This workout has an 18:00 cap.
Option 1: 15 Pull Ups
Option 2: 10 pullups or 20 at sub of choice.
Option 3: Sub of choice. 200m run/walks
PWMOB: Lax ball in C/S/B/Forearms. Stretch hamstrings and hip flexors.
Advanced: 10 strict pullups + 10 butterfly C2B pullups per round
Endurance: None