Skills
5:00 tap swing/kip skill review
Then;
EMOM 12:00
Min. 1:
Sport/Life/Fundamentals:
15 hollow rocks
Min. 2:
Sport/Life/Fundamentals:
:20 arch hold
Min. 3:
Sport/Life/Fundamentals:
12-15 tap swings
Strength
Bench Press
Sport/Life:
5 @ 60%
5 @ 65%
5 @ 70%
3 @ 75%
2 @ 80%
1 @ 85%
1 @ 90%+
*Continue to max if possible
Fundamentals:
5-5-5-3-2-1-1-1
Metcon
Sport:
For time:
800m run
Then
10 rounds for time of:
4 HSPU
6 CTB pull ups
10 air squats
Life:
For time:
800m run
Then
10 rounds for time of:
:10 HS hold
6 pull ups
10 air squats
Fundamentals:
For time:
800m run
Then
10 rounds for time of:
4 DB/KB push press – choose load
6 ring rows
10 air squats
