Skills
3 sets of:
1 kip complex (4 tap swings + 2 regular kipping pull ups + 2 kipping TTB)
10 single leg KB deadlift (5L/5R) – choose load
3 standing broad jumps – max distance
Strength
Back Squat
Sport:
10 @ 60%
8 @ 65%
6 @ 70%
4 @ 75%
2 @ 80%
Life:
10 @ 55%
8 @ 60%
6 @ 65%
4 @ 70%
2 @ 75%
Fundamentals
10-8-6-4-2 – increasing load with each set
Metcon
Sport:
On an 8:00 clock, ascending ladder of:
2-4-6-8-10…
thruster 115/75
5-10-15-20-25…
double unders
Life:
On a 8:00 clock, ascending ladder of:
2-4-6-8-10…
thruster 95/65
5-10-15-20-25…
double unders
Fundamentals:
On a 8:00 clock, ascending ladder of:
2-4-6-8-10…
thruster – choose load
10-20-30-40-50…
single unders
