Skill/Conditioning: 

A. 3 sets, not for time, of: 

  • 10-50 unbroken double unders
  • 1-4 Strict Muscle-Ups OR progressions + 3-5 Dips/set 
  • 5-15 unbroken Toes-to-Bar  

B. Every 2 minutes, for 10 minutes (5 sets):

  • 2 Press + 3 Push Press 

C. Every 3 minutes for 15 minutes (5 sets): 

  • 200 meter Run 
  • 12 Chest-toBar Pull-Ups 

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