BASICS & PERFORMANCE
Skills
“Death by Muscle up or Pull up or push up”…muscle up for advanced athletes, pull up for intermediate, push ups for everyone else
Every minute, on the minute, complete an ascending ladder of Muscle ups/pull up/push ups. 1 rep the first minute, 2 the second and so on…
Conditioning
AMRAP x 8 minutes:
- 50 double unders/100 singles
15 Wall Balls, 20/14
Conditioning
3 RFT:
- 10 Deadlifts, 275/185 scale accordingly should be able to do 10 unbroken touch and go
- 10 Bar Facing Burpees