A1. Pull Up Complexes
1x Strict Pull Up + 3x CTB Pull Up + 5x Kipping Pull Up

F: 1x Slow Negative + 3x Kip on Bar + 5x Kip/Jumping Pull Up
P: As Written
S: 1x Strict CtB + 3x Bar MU + 5x CtB Pull Up
rest 30 sec

A2. 2DB Seated/alternating OH Hold seesaw press x8 each arm  
rest 60 sec


B. 12 min AMRAP
15x Push Up
12x Toe to Bar
9x Shoulder to Overhead

F: 10x Push Up + 12x Sit Up + 9x 2DB Push Press P: as rx; 115/75
S: as rx + 155/105