Mobility: Shoulders/Hips


Skill: 

Max Pull ups in 30 sec (Level 2) or Max Chest to Bar Pull ups in 30 sec (Level 3)

Rest 3 to 4 min

Max front squat in 30 sec @ 105#/75# (Level 2) or Max Overhead squat in 30 sec @ 115#/85# (Level 3)

These should be a full out effort go through the reps as fast as proper form will allow.


Strength: None


Metcon: 


Optional Core:

EMOM for 6 minutes
10 V-Ups
6 Hollow Rocks
4 Situp Lower SLOWLY (3 count)

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