25 July 2021

RX

Strength/Skill

Kipping Pull up Progression

Every 2:00 X6 complete 6-12 kipping pull up

(box or bands or kip swing as alternative)

Workout

5 rounds for time

15 KB swing
10 SA DB devils press
5 KB squat

 

METCON

Workout

13 MIN AMRAP

14/12 cals
10 deadlifts (KB)
8 box step overs with KB

3 mins rest

11 min AMRAP

11 thrusters (DB/KB)

11 burpee over box