Skill-
The kipping pull ups & the butterfly kipping pull ups-
3 sets of 5-10 reps for each
***
Metcon-
EMOM 18-
Odd- 15/12 Cal bike
Even- 20 Russian KBS
***
StrengthCon-
1) 4 sets-
1 strict press + 4 push presses + 1 jerk
2) 4 sets-
1 Power clean + 1 squat clean + 3 front squats
3) 4 sets-
10 Floor presses
4) 4 sets-
8 UBNROKEN thrusters
