Warm Up
Dynamic Drills
2 Rounds
- Turkish Get Up x 5 Per
- Ring Rows x 5 @ 2011
Strength/Skill
A.
Take 15 minutes to work on the following skills:
- Rope Climb x 2-3
- Pistols x 4-6 per
- Nose to Wall Handstand Hold x 60 seconds
MetCon
Complete as many rounds and reps as possible in 20 minutes of:
- Alternating TGU x 10
- Strict Pull Ups or Ring Rows(as parallel as possible) x 5
- Weighted Step Ups x 10 (5 per)
-try to find a comfortable pace early and settle in
-stay smooth and consistent and grind through the work
