Skills
Kipping pull up
10:00 of coach-led tap swing and kipping pull up practice
Strength
Paused Front Squat
Sport:
4×3 @ 75%
-Superset with-
4×8-10 feet-elevated ring rows – “Sport” tier athletes add load if possible
Life:
4×3 @ 70%
-Superset with-
4×8-12 feet-elevated ring rows
Fundamentals
4×3 @ – choose load; +5-10lbs. from last week’s working weight
-Superset with-
4×8-12 ring rows
Metcon
Sport:
AMRAP 12:00
6 thrusters 135/95
9 lateral burpees over bar
12 CTB pull ups
Life:
AMRAP 12:00
6 thrusters 115/75
9 lateral burpees over bar
12 pull ups
Fundamentals
AMRAP 12:00
6 thrusters – choose load
9 lateral burpees over bar
12 jumping pull ups
