Thursday, September 23, 2021

Skill

E90s x 3 Rounds

6 Scap Pull-ups + 2 - 6 Strict Pull-ups

then

EMOM x 3 Rounds

7 Gymnastic Kips

then

EMOM x 3 Rounds

3 - 5 Pull-ups @ individual progression:

Ideas:

- Strict Pull-ups

- Traditional Kipping Pull-ups - Challenge yourself to get as high as possible

- Chest-to-bar Kipping Pull-ups - Challenge yourself to get as high as possible

- Butterfly Pull-ups

Conditioning

AMRAP 16

Climb the ladder

1 Hang Squat Snatch (115/75) + 1 Rep/round

2 Pull-ups + 2 Reps/round

3 Wallballs (20/14) + 3 Reps/round