Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength: Review movements and scales
Part 2 – Conditioning: “Stairway”
Performance: For time –
15-12-9 reps of –
- Front Squats (135/95lb)
- Pull ups
then… 100 Double-Unders
12-9-6 reps of –
- Front Squats
- C2B Pull ups
then… 100 Double-Unders
9-6-3
- Front Squats
- Muscle-ups
then… 100 Double-Unders
Fitness: For total repetitions in 20 min, 12-9-6 reps of –
- Front Squat @ RPE 6
- Pull up Progression
Follow each round of with 150 Single-unders
