Skill/Conditioning: 

A. Press

  • Set 1: 2 @ 80%
  • Set 2: 2 @ 85%
  • Set 3-4: 2 @ 90-95%
  • Set 5-6: 10 @ 55-65% 
  • Rest 2-3 minutes 

B. Choose 1 of the following: 

  • Accumulate 30-50 Banded pull-Ups
  • Accumulate 20-30 Dips + 20-30 Pull-Ups (weighed if possible) 
  • Accumulate 5-20 Muscle-Ups 

C. Every minute, for 12 minutes: 

  • Minute 1: 1 Rope Climb 
  • Minute 2: 45 seconds 
  • Minute 3: 10-20 Kettlebell Swings 

 

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