| Skill Work 4 sets of 5 Strict pullups Strict dips Sets 1,4–normal pullup grip. Set 2 wide pullup, Set 3 Chinup Add weight or band as able/needed |
| Workout 18:00 AMRAP 1,2,3 etc wall walks 3,6,9 etc pullups bike cals ladies go 2,4,6 bike cals rx+ 10,20,30feet of hs walking and/or 1,2,3 RMU instead of pullups |
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