Skills
5:00 double under skill review
Then;
EMOM 12:00
Min. 1:
Sport: 35 unbroken double unders
Life: 35 double unders or 35 double under attempts
Fundamentals: 35 double under attempts or 70 single unders
Min. 2:
Sport: 10m seal crawl
Life: 10m seal crawl
Fundamentals: :30 plank hold
Min. 3:
Sport/Life/Fundamentals:
10 barbell Z-press – empty bar
Strength
Bench Press
Sport: 6×5 @ 75-80%
-Superset with-
6xME (3 reps from fail) strict CTB pull ups
Life: 6×5 @ 70-75%
-Superset with-
6xME (3 reps from fail) strict pull ups
Fundamentals: 6×5 – choose load
-Superset with-
6xME (3 reps from fail) band-assisted strict pull ups
Metcon
Sport:
For time:
50 box jumps w/step down 24″/20″
50 ring push ups
50 ball slams
50 pull ups
Life:
50 box jumps w/ step down 24″/20″
50 push ups
50 ball slams
50 pull ups
Fundamentals:
50 box jumps w/ step down
50 push ups
50 ball slams
50 ring rows
