Friday
Skill
Muscle Up/Pull-Up Skill
Spend 15 Minutes practicing muscle up/pull-Up progressions
Level 3- If focusing on Pull-Ups perform 3 sets of AMRAP strict into AMRAP kipping, rest 2:00.
If doing Muscle Ups perform 3x2:00 AMRAP, rest 2:00 between AMRAP's
Conditioning
In 15 Minutes complete:
30 Box Jumps
30 Shoulder to Overhead
30 T2B
then transition into an AMRAP in remaining time of
7 Box Jumps
7 Shoulder to Overhead
7 T2B
Level 3- 30/24, 135/95
Level 2- 24/20, 95/65
Level 1- A weight that lets you perform the 30's in smooth and consistent sets.