STRENGTH
Pull-ups – medium grip: 2/5 x 5. Rest 90s.
Options:
– 2 warm-ups sets then 5 “work sets”
– Add weight
– BW
– Partner Assisted Pull-ups
– Inverted Ring Rows: 5 x 10. Rest 60s.
CONDITIONING
For time:
40-30-20-10
Push-ups
Abmat Sit-ups
Double Unders x 3 (120-90-60-30)
L2: (Box Push-ups) (1x Double Unders)
L1 Metcon:
30-20-15-10
Box Push-ups
Abmat Sit-ups
Single Unders
16:00 Time Cap