FITNESS
A. 10 minutes kipping skill work
Training notes:
•Keep progressing from where you were last week.
B. 20 min AMRAP:
15 bike/row calories
12 DB hang squat cleans (tough)
9 burpee pull-ups
Training notes:
•Can set up burpee pull-ups to be able to do jumping pull-ups.
Record reps completed.
PERFORMANCE
A. 10 minutes kipping skill work
Training notes:
•Practice muscle-up kipping.
B. 20 min AMRAP:
15 bike/row calories
12 sandbag-over-shoulder (150/100)
9 bar muscle-ups
Training notes:
•Reduce reps as necessary so that you can keep moving – but this should be tough.
Record reps completed.
