A. Primer

2x 10 Scap Pull Ups

B.

Push Jerk 

5×3 w/ :02 Pause in Catch

*Start at 75% and build. 

C.

Health

For Time- CAP 18: 

20 Jumping Pull Ups or Ring Rows

400 M Run

15 Push Ups

800 M Run

15 Push Ups

400 M Run

20 Jumping Pull Ups or Ring Rows

Fitness

For Time- CAP 18: 

30 Pull Ups

400 M Run

15 Kipping Handstand Push Ups

800 M Run

15 Kipping Handstand Push Ups

400 M Run

30 Pull Ups

Performance

For Time- CAP 18:

50 Pull Ups

400 M Run

21 Strict Handstand Push Ups

800 M Run

21 Strict Handstand Push ups

400 M Run

50 Pull Ups