Image
Warmup:
3 x
1:00 Easy Ski or Row
5 S/A Russian Swings + 5 Snatch + 5 KB Windmill, each arm
10 Floor Facing Angels
5 Scap Pull-ups + 5 Kip Swings
Gymnastics
8 Min AMRAP
Complete as many rounds as possible for quality
4-5 HSPU
8-10 Kipping toes to bar
:30 DU practice or 50 DU
Conditioning
For time
“QB Blitz” (22 Min time Cap)
150 DU
30 Burpee Pull ups (20)
30 KBS (53/35) (20)
30 Burpees (20)
30 C2B Pull ups (20)
30 KBS (20)
150 DU
Intent: Bodyweight focused with a light loaded KB, longer duration constant work/ Chipper.
Scale volume in parenthesis ()
Strategy: PACE! This one is going to tax the grip a bit. You;ll have to maintain a pace throughout so find one and keep moving. Break up the pull ups in small sets. That will allow you to maintain your pace.