Friday

Strength (15-30)

Option A

4 sets (on the 2 minutes)

1-5 Kipping muscle up

Option B

4 sets (on the 2 minutes)

5-10 Strict or Kipping Pull Up

Option C

4 sets (on the 2 minutes)

1-3 Negative Pull Up +

2 scap pull up

 

Conditioning (35-55)

With a partner

100 TTB

200 Wall Ball 20/14lbs

Perform 30 Double under every

time you drop off the bar or drop

the ball

Each individual effort should

be done as an unbroken max set

(20 minute cap)