Tempo Pull Up or Ring Row X130 8x5

 

Open

For Time:

15-12-9-6-3

AKBS 70/53#

CTB Pull Up

30 DU after each set

 

Fitness

For Time:

15-12-9-6-3

AKBS 53/35#

Pull Up

30 Single Unders after each set

 

3 Way Plank

8x0:15 each position & 0:15 Rest

 

Alpha

For Time: 30 D-Ball Clean 150/100#