The mighty Carlo!
Weighted Dips 3 x 7
Day 9: CCF Pull-up program.
RTP: 3 x 5-8 Banded Strict PU + 3 Slow Negatives.
GP: 17 Kipping Pull-ups AFSAP
PA: 10 Bar MU AFSAP (or progressions if unable)
Ninja: 15 Bar MU AFSAP (or progressions if unable) Beware – do not rip hands.
2 Minute Clock
Then As many Dips in the time remaining.
Rest 1 minute
4 Minute Clock
Then As many Wall Balls 9/7 in the time remaining.
Rest 2 minutes
6 Minute Clock
Run the Beaver
Then As many US KB Swings 24/16 in the time remaining.