Kipping Pull-Ups / CTB Technique

Front Squat
5-4-3-3 @80%+

Chest Supported Dumbbell Row

4 x 5

Go Every 2:30

AMRAP in 15 minutes:

1 legless rope climb
10 Deadlifts 90/55kg
2 legless rope climb
15 wallball shots 20/14lb

Deadlifts and wallballs must be done unbroken.

3 Rounds for time:
10 OHS 80/50kg
50 Double-unders

Metcon (reps)

15 minutes for quality and minimum rest of:
15 Toes to bars
10 Power snatches 60/40kg

Accessory:

Barbell sit-ups, 4 x 10 - moderate/heavy
Russian twist, 4 x 20 (10/10) - moderate/heavy

For time:
21 Deadlifts 102/70kg
21 HSPU
15 Deadlifts 102/70kg
15 HSPU
9 Deadlifts 102/70kg
9 HSPU

21 Deadlifts 142,5/93kg
15m HS walk
15 Deadlifts 142,5/93kg
15m HS walk
9 Deadlifts 142,5/93kg
15m HS walk

Timecap: 9 minutes

8x 4min on/1min off

1) bike
2) row
3) ski
4) echo

(2min easy, 2min moderate)

Good Mornings

4 Sets Of 6

Go Every 3:00

Push Jerk for load:
#1: 3 reps