A. Four sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Strict Pull-Ups x 4-6 reps @ 21X0 (add as much weight as possible while achieving at least 4 reps)
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
B. For time:
Row 1000 Meters
followed immediately by . . .
Three rounds of:
20 Kettlebell Swings
10 Toes to Bar
10 Strict Handstand Push-Ups or L-Seated Dumbbell Press
A. Take 12-15 minutes to build to 85-90% of your 1-RM Back Squat and then…
Three sets of:
Back Squat x 3 reps @ 85-90% of your 1-RM
Rest 60 seconds
Single-Arm Dumbbell Row x 10-12 reps @ 2111
Rest 60 seconds
B. For time:
Row 1000 Meters followed immediately by . . .
Three rounds of:
30 Double-Unders
20 Kettlebell Swings (32/24 kg)
10 Strict Handstand Push-Ups
Time cap = 15 minutes
Rest Day
Warm up:
3 Rounds
1 rope swing to target -> 2 candlesticks -> 10 yd Lunge walk -> 5 alt. side planks -> 10yd Backward lunge walk -> 5 Burpees
Skill work:
Pull ups on the rings
WOD:
AMRAP in a given amount of time of
5 jumping pull ups on the rings
10yd Bear crawl
10 hurdle hop over
Game & Healthy Snack