Skill:
Kipping Pull Up
Strength:
Super Set x4
10 Kipping Pull Ups
10 DB Reverse Fly
*Scale Up :
5 Muscle Up / 10 Kipping Chest To Bar
*Scale Down ;
3-5 Banded Kipping Pull Ups / 5-8 Box Kipping Pull Up
Conditioning :
16 min EMOM
1) 10-8-6-6 Back Squats (Increase Weight Every Round)
2) 45 sec D.U
3) 15 W. Sit Ups
4) 100m Run