INTRO:
A. 4 sets :
Pull ups x max reps
Push ups x 12
TTB x7
B. 3 rounds for time:
200m Run
20 Swings
30 wall balls
C. Skill: double unders
FITNESS:
A. 3x
Pull ups x max reps
TTB x 12 (strict)
Handstand hold x 20"
B. For time
3 rounds :
400m Run
15 pull ups
2 rounds
25 OH Lunges @20/10kg
25 wall balls
PERFORMANCE:
A. Back Squat
4x6 @75%
B. For time:
3 rounds
400m Run
15 pull ups
2 rounds
500m Row
25 burpees over the Erg
Then..
20 GTO @50/40kg
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