Come Together

Skill: Kipping Pull-ups 

 

Strength: Back Racked Lunges  (8-8-8)

*8 Lunges per leg

**Rest between Sets 

then, 

Back Rack Box Step Ups (10-10) 

** 10 Reps per leg 

**Rest between Sets 

 

 

Metcon: For Time-

1 Round Kelly 

2 Rounds Helen 

1 Round Kelly 

 

 

Kelly: 400m Run, 30 Box Jumps, 30 Wall-Balls 

Helen: 400m Run, 21 KBS, 12 pull-ups 

 

L1: 20/14, 24″/20″, Blue/Red (American), CTB 

L2: 20/14, 24″/20″, Blue/Red (American), Regular Pull-ups 

L3: 14/12, 24″/20″ (Step-ups), Red/Orange (Russian), Jumping or Banded Pull-ups 

L4: 12/10, 20″/17″ (Step-ups), Orange/Yellow (Russian), Ring Rows 

 

 

Notes: 

1-mile Run Total 

60 Box Jumps 

60 Wall-Balls 

42 KBS 

24 Pull-ups