Pull-
Complete 20 Rope climbs
– 10 Minutes Cap.
Levels-
1. Games standard
2. Legless
3. + Legs
4. Sit to stand with straight legs.
***
Metcon-
4 Rounds for time-
Run 200 up & down the road
3 pull ups
12 Sit ups
3 Pull ups
24 Mountain climbers
3 Pull ups
***
StrengthCon-
1) Built MAX 1 rep Hang power clean
2) Every :20, for 30 sets-
1 Hang power clean @80%
3) Build MAX 1 rep push press
4) Every :20, for 30 sets-
1 jerk @90% of PP
