Fundamentals

1) Complete AFAP:

  • 200m Run
  • 30 Pull-Ups
  • 400m Run
  • 50 Push-Ups
  • 60 Burpees
  • 70 Ab-Mat Sit-ups
  • 800m Run

2) FLR total 3:00 AFAP

Fitness

1) Complete AFAP:

  • 1 Mile Run
  • 30 Ring Muscle-Ups (Scale: 3 Pull-Ups & 3 Dips)
  • 1 Mile Run

Scale as needed, but if you compete in RX competitions or have big goals in the
Open this year, go for it as written.