Inside the Club

SKILL – Kipping

STRENGTH – Back Squat 6 sets of 1

Work at 97% of 1 rep max.

METCON – AMRAP in 9 Minutes:

10 Overhead Squats

5 Chest to bar pullups

Everything should be unbroken.  If you break, run 100 meters before starting again.

Level 1 – 3 bar muscle ups, 115/85

Level 2 – 5 chest to bars, 95/65

Level 3 – 5 regular pull-ups/10 Ring rows, 65/45

Level 4 – 5 Ring rows, Overhead Lunge (with a plate 25/15)