SKILL WORK
3 AMRAP
Max Rep Chest To Bar Pull Ups
(S1: Max Rep Kipping Pull Ups – S2: Max Rep Jumping Pull Ups Negative – S3: Max Rep Australian Pull Ups)
3 SETS
15-20 Straight Arm Banded Lat Pull Down @moderate res band
-rest 1:00 between sets-
Her 2:00 içinde 6 Dakika Boyunca (3 Sets) (RPE 7)
5-7 Front Squats
WOD
Team of 2 (IGYG)
3 SETS
4 AMRAP / 2:00 Rest
0:20sec Hanging L-Sit Hold (S1: Dead Hang)
10 Barbell Ground To Overhead (45/30 kg)
10 Burpee Over Bar
S1: Plate GTO + Burpee to Plate