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Skill/Strength:

BEG and INT

Beat Swing + Kipping Pull Up - 3×5+2

ADV

Toes To Bar + Bar Muscle Up - 3×5+2

 

Conditioning:

For Time:

A) 1 Round of:

20 Single arm KB Lunges @24/16kg

20 C2B Pull Ups

400m Run

Rest 2:00

B) 2 Rounds of:

10 Single arm KB Lunges @24/16kg

10 C2B Pull Ups

200m Run

2:00 Rest (after 2nd set)

C) 4 Rounds of:

5 Single arm KB Lunges @24/16kg

5 C2B Pull Ups

100m Run

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