Skills
EMOM 9:00
Min. 1: 5-6 tempo goblet squats (5 sec. down / 1 sec. pause / explode up)
Min. 2: 10m HS walk or 2 wall walks
Min. 3: 30 double unders or 20 double under attempts
Strength
Back Squat
Sport:
8 @ 70%
6 @ 75%
4 @ 80%
2 @ 85%
Life:
8 @ 65%
6 @ 70%
4 @ 75%
2 @ 80%
Fundamentals
8-6-4-2 – increasing load with each set
Metcon
Sport:
5 rounds for time of:
12 CTB pull ups
12 wall balls
24 double unders
Life:
5 rounds for time of:
12 pull ups
12 wall balls
24 double unders
Fundamentals:
5 rounds for time of:
12 jumping pull ups
12 wall balls
48 single unders
