Fitness
A. Back Squat-
3×5, 20X1, Across, R90-120s
*Add 5lbs from last week

B. Bar kip/kipping knee raise skill work- 5-8 minutes
then..
3×3-5 Kipping knee raises

C. 4 sets- 30s on/ 20s off @ 90%
Side-to-side Ball slams
Assault bike calories
Double DB clean & jerk
Jump rope work

Performance
A. Back Squat-
3×5, 20X1, build, R90-120s
*start slightly heavier then last week

B. Bar kip/toe-to-bar skill work- 5-8 minutes
then…
3×3-5 switch grip kipping toes-to-bar

C. 4 sets- 30s on/ 20s off @ 90%
DB renegade rows
Assault bike calories
SA KB clean & jerk (alternate sides every round)
Double unders