Fitness
Strength:
A1. 3 Scap pull up w/2 sec. pause + 1 static chin over bar hold max effort
x 4 sets
A2. Wall walks 4 reps x 4 sets
A3. Ring kip swings w/ towel between feet 7 reps x 4 sets
Wod:
5 CG bench press - immediately into
15 sec. aB sprint @ max
rest 2:30 minutes x 5 rounds
Performance
Strength:
A1. weighted pull ups 3 reps x 4 sets
A2. 1 minute belly to wall hold x 4 sets
A3. 3 ring kip swings + 2 Muscle ups x 4 sets
Wod:
30 seconds clean +jerk @ 115/75
30 seconds box jumps
30 seconds row sprint
Rest 5 minutes x 3 rounds
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