Warm-up
Line Drills
Then..
Kipping Pull-up Progressions
Weightlifting
Back Squat (5,3,1,10)
*15 min to complete
Set 1: 5@70%
Set 2: 3@80%
Set 3: 1@90%
Set 4: 10@75-78%
Metcon
Metcon (Time) For time:
100 Air Squats
80 Abmat Sit-ups
60 Pull-ups (Rx+ C2B)
40 Cal Row
20 SA DB S2OH (50/35)(Rx+70/50)
*18 min CAP
