Skills
Every 3:00 for 9:00
6 CTB pull ups / jumping CTB pull ups
8 goblet squats – choose load
25 double unders / 10 DU attempts
Strength
Back Squat
Sport: EMOM 10:00
2 back squats @ 60% + 4 strict ring dips
Life: EMOM 10:00
2 back squats @ 60% + 4 parallette push ups
Fundamentals:
2 back squats – choose load + 4 push ups
Metcon
Sport:
3 rounds for time of:
15 wall balls
15 TTB
15 power cleans 135/95
Life:
3 rounds for time of:
15 wall balls
15 KTE
15 power cleans 115/75
Fundamentals:
3 rounds for time of:
15 wall balls
15 hanging knee raises
15 hang power cleans – choose load
