Wednesday
Skill
Toes-to-Bar
Work on the skill of the kipping T2B for 10 minutes, this can vary from swings on the bar to practice elevating the feet more, or developing efficiency for those that may lack it. If athletes are proficient with Kipping T2B, they will perform a 10 minute EMOM of reps that they can complete unbroken in each minute.
Conditioning
14 Minute AMRAP
3-6-9-12-15 etc.
Calories on Bike or Rower
Deadlifts 185/125#
Box jump overs 24/20"