SKILL
KIPPING PULL UPS *
3 SETS OF
5 LESS THAN YOUR ME ATTEMPT
REST 2:00 BETWEEN
* OR PICK A SET # THAT YOU SUSTAIN ACROSS 3 SETS
* OR 3 SETS OF 5-10 BANDED STRICT PULL UPS/JUMPING + NEG
STRENGTH
BARBELL FRONT RACK STEP UP
4 SETS OF 3 ON EACH LEG, BUILDING IN WEIGHT
AMRAP 10
75 DOUBLE UNDERS
10 HANG SQUAT CLEANS
#115/75
STRENGTH
PUSH JERK
5X1 AT 8-9 RPE
FOR TIME
1000M ROW
50 HSPU
SCALE TO PIKE PUSH UPS ON BOX OR HRPU
CONDITIONING WORKOUT
AMRAP 20
30 AIR SQUATS
25 KBS
20 CAL MACHINE
CASH OUT WITH A PARTNER
100 CAL ROW FOR TIME
PARTNER WORKOUT
FOR TIME
40 STRICT PRESS
80 PUSH UPS
400M RUN
30 STRICT PRESS
60 PUSH UPS
400M RUN
20 STRICT PRESS
40 PUSH UPS
400M RUN
10 STRICT PRESS
20 PUSH UPS
#75/45
STRENGTH/CORE
5 SETS OF;
15 DUMBBELL PULL THROUGHS IN PLANK POS, EACH SIDE
:30 HOLLOW HOLD
CONDITIONING WORKOUT
AMRAP 20
100M FARMERS CARRY
100FT BEAR CRAWL
20 BURPEES
STRENGTH SKILL
TURKISH GET UPS
5X2 ON EACH SIDE
WORKOUT
AMRAP 15
20/15 CAL ROW
10 DEADLIFTS #225/155
30 BOX JUMPS