Strength:
Kettlebell Palm Press
4 sets of 12-15 reps
– Rest 30 seconds between sets
* alternate sides per set (2 sets/side)
Skill:
Kipping pull up technique progression
(allocate 8 min for this)
3 times through:
5 banded kipping swings
–rest 30 sec —
3 top to bottom kipping pull ups from box
–rest 30 sec —
2-3 kipping pull ups
–rest 1 min–
“Please Hold”
For time:
100 Double unders
30 Seconds Hollow Tuck Hold with Elbows On Knees (accumulated)
80 Wall balls @ 20/14
30 Seconds Hollow Tuck Hold with Elbows On Knees (accumulated)
60 Med ball box step ups to 24/20in @ 20/14
30 Seconds Hollow Tuck Hold with Elbows On Knees (accumulated)
40 Pull ups
30 Seconds Hollow Tuck Hold with Elbows On Knees (accumulated)
20 Box jump overs 24in/20in – step down
Time Cap: 20 minutes
Scaling:
– Scale double unders to 150 Single unders.
– Scale Wallballs to 14/10lbs or 9/8ft.
– Scale pull ups to Ring Rows.
– Scale Box Jump overs to 20/16inches or further to Box Step overs.