Monday 2/1

Fitness 

Strength 

A1. 3 Bar Kip Swings + 3 Kip pull ups (Scale = 5 Kip swings) x 4 sets 

A2. Dips (box or ring) - 10 reps x 4 sets

A3. DBU skill work - 1 minute DBU practice x 4 sets 

Wod 

10 minute amrap 

7 hang power cleans 95/55

7 front squats 95/55

7 burpees

Performance 

Strength

A1. 3 Ring kip swings + 3 Kipping Ring pull ups  x 4 sets

A2. Ring muscle ups transition from seated position x 4 sets 

A3. Max effort DBU unbroken x 4 sets

 

Wod 

10 minute amrap 

7 power cleans 135/85

7 front squats 135/85

7 bar facing burpees

ZONE

Strength 

A1. 3 Bar Kip Swings + 3 Kip pull ups (Scale = 5 Kip swings) x 4 sets 

A2. Dips (box or ring) - 10 reps x 4 sets

A3. DBU skill work - 1 minute DBU practice x 4 sets 

Wod 

10 minute amrap 

7 kb swings 

7 goblet squats 

7 burpees