Monday, September 13, 2021

Skill Practice

Kipping Pull-up Practice

E90s x3 Rounds

6 Scap Pull-Ups into 2 - 6 Strict Pull-Ups

Then,

EMOM x 3 Rounds

7 Gymnastic Kips

Then,

E30s x 3 Rounds

3 - 5 Kipping Pull-Up OR Butterfly Pull-up practice

Conditioning

CF Games Event 2 - Affiliate Edition

For time:

30/25 Calorie Row

5 Clean & Jerks (165/115 or something hefty for 5)

20 Bar Muscle-ups OR 20 Pull-ups OR 24 Ring Rows

16 Ring Muscle-ups OR 24 C2B Pull-ups OR 24 Jumping C2B Pull-ups

5 Clean & Jerks (165/115)

30/25 Calorie Row

Target: 14 - 20 Mins