B. Mobility
Rotating full squat T spine rotations
60sec
C. Specific
10 Scap pulls + 10 Beat swings
2 progression sets:
1-2 strict pull-ups
2-3 Kipping pull-ups
1-2 Tempo pull-ups
Score: Total reps
TC: 10mins
KG: 40/30
Score: Rounds + reps
Intermediate
Amrap 12
2-4-6-8-10…
Burpee Box Jump @24/20"
OH Squats @65/45
COMP
As written
Hold every rep for 2 sec at top
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Beginner
3 unbroken sets
2-4 Jumping Pull-ups @2-3 sec down
5-10 Jumping Pull-ups @Fast but controlled
Rest 3 minutes
Intermediate
Same as above but band assisted
COMP
As written