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Thursday, 6/11

Basic

Every minute, on the minute, for 15 minutes:
Minute 1 โ€“ 40 seconds of Jump Rope Technique Work
Minute 2 โ€“ 6-8 Strict L-Seated Ring Pull-Ups or Assisted Ring Pull-Ups
Minute 3 โ€“ 3-4 Wall Climbs

Four sets for max reps against a 3-minute running clock of:
Run 100 Meters
10 Toes to Bar
10 Kettlebell Swings
Rest 3 minutes between set

Performance

Every minute, on the minute, for 15 minutes:
Minute 1 โ€“ 40 Double-Unders
Minute 2 โ€“ 6-8 Strict L-Seated Ring Pull-Ups
Minute 3 โ€“ 3-4 Wall Climbs

Four sets for max reps against a 3-minute running clock of:
Run 100 Meters
10 Toes to Bar
10 Kettlebell Swings (32/24 kg)
Rest 3 minutes between sets.

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