1. "Yondu"
For time:
400m Run
21 Pull Ups
21 Shoulder to Overhead (95/65)
400m Run
15 Pull Ups
15 Shoulder to Overhead (95/65)
400m Run
9 Pull Ups
9 Shoulder to Overhead (95/65)
400m Run
2. Gymnastics Development
EMOM x 10
Odd: 6-8 Strict Deficit HSPU
Even: 6-8 Strict Pull Ups
3. Bench Press
5x5, across
