Warm-up
Skill Review
Rope climbs- 10 min
– review practice
-get 5 good climbs
KB squat holds- 3 min
-accumulate 3 min in bottom of goblet squat
Kipping/pull ups- 5 min
– work on strong kip
– work on strict pull ups
-work on muscle ups
– review practice
-get 5 good climbs
KB squat holds- 3 min
-accumulate 3 min in bottom of goblet squat
Kipping/pull ups- 5 min
– work on strong kip
– work on strict pull ups
-work on muscle ups
Metcon
4 times
10 pull ups
10 clean and jerks
10 back squats
1 min jumping jacks
1 min squats
1 min kips
1 min squats
1 min jumping jacks