1. Banded Strict Pull-Ups 3sets x 8reps (let the athletes form a group of three. 8min time cap)                                    
2. Weighted Tempo Push Ups 3sets x 3reps (start from dead position then count 3sec on the drive and 3sec on descent. Let them form a group of 3. 8min time cap)                                                  
3. 3 RFT: 12min time cap
100 Single Unders / 50 Double Unders
10 KB Dead Lifts (32/24)
10 Latteral Jump over paralletes 20/14, 14/10