Warmup
2x:
300m Row (Progressive every 100m)
10 Weighted Shoulder Circles
:10 Hang From Pull-up Bar
10 Band Pull Aparts (slow)
5 Single Arm Ring Rows, each arm
Strength/ Skill
Kipping Drills
Coach Choice for drills
Option 1:
12 Min EMOM
M1: 10 Deep Kipping swings + 10 Ring Rows
M2: :30 L Sits
M3: :30 V ups
Option 2
12 Min EMOM
M1: 12 Kipping Pull ups (butterfly or normal kip)
M2: :30 L Sits
M3 :30 V ups
Option 3
12 Min EMOM
M1: 4-7 Muscle ups
M2: :30 L Sits
M3: :30 V Ups w weight (10/25)
Conditioning
18 Min AMRAP
In teams of three
Partner chase
Row 200M
20 RKBS (70/53)
15 Sit ups
10 Rings dips (boxes/ HR Push ups)
P1 Starts on the Erg
P2 starts on the KB
P3 Starts on the sit ups
Partners will chase the person in front of them through the 18 mins. They may not pass the person in front of them if they catch them. The score is total team rounds (4 movements completed equals 1 round)
Intent: Intensity Level : Moderate to high. Because you will be chasing a partner this will force them to move with purpose. The pace is moderate however it may speed up or slow down at times. You will constantly move for 18 mins with very little rest.
