Skill: 10 min Kipping T2B Skill/Strength: 10 min EOMOM 8min 1) T2B drill/skill Min 2) hollow to super man roll Metcon: EOMOM 12 :40s work :20s rest min 1) T2B min 2) cal AB min 3) wall balls

Strength: 8 min Tabata x 2 hollow rocks stir the pot Plank up/down Rushing twists Cardio test: 500 m row (SPRINT) Rest 5 min 1000 m row (SPRINT) Rest 10 min 1000 m row (SPRINT)

Skill: 10 min Getting comfortable upside down. Skill/Strength: 10 min EOMOM 10 Min 1) Athlete level HSPU/Hold/drill Min 2) Strength/Strict HSPU/barbel press/DB press etc. Metcon: cap 12 min “Diane” 21-15-9 DL HSPU

Skill: 10 min

Rope Climb

Metcon:

“Double Down”

AMRAP 20

1 rope climb

2 pull ups

4 push ups

8 KBS (53/35)

16 air squats

32 dubs

ADV: C2B / HSPU / (70/53) goblet squats

Lv1( (1/2 rope climb) banded pull ups (1/2 dubs)

Lv2( Ground2Stand /ring rows / knee push ups / x 2 singles

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