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Warm up: 2 rounds 

100m Med Ball Run

2×10 Kipping Swings

3/2 Wall Walk

 

Skill Development:  Kipping Pull-up

  • Advanced work on Chest to Bar or Muscle up

Metcon:  5 Rounds for time

10 Push Jerk 155/103#

15 American KBS 53/35#

Ca$h Out:

Pick a weakness and work on it…

100/80 ABC, Rowing Cals or run 1 mile

  • 12 minute time cap