I. Run 800
II. 3 Rounds of Burgener Drill (45/30lbs)
III. 2 rounds of
5 x Deadhang Chin-ups
10 x Push-ups (CFGS)
15 x Air Squat (wall)
Impact/Focus: Back Squat 1RM
Against a 15:00 Running Clock warm-up as necessary before working up to a new Back Squat 1RM
Back Squat 1-1-1-1-1RM
Post sets/reps/loads to comments.
3 Rounds for time of
21 x American KB Swings (32/24kg)
12 x C2B Pull-ups
Post scores to comments.
Spend 10:00 working on any combination of L-sit and Ring Support Skills.