Warm up (10)
3 rounds
10m high knees
10m Butt kickers
10 cat cows
10 lunges w/ twist
8 shuttle sprints
A. Skill day
Rope Climbs and Toes to Bar practice (20min Cap)
Rope climbs (https://www.youtube.com/watch?v=nI4MijQJ_No)
Beginner- 5×3 sit to stand with rope
Mod- 5×1
Expert- 5×2
Toes to bar (https://www.youtube.com/watch?v=IJZpz5C1dAA&t=19s)
Beginner-5×3 unbroken Toes to bar or knees to elbow
Mod – 5×6 unbroken
Expert- 5×10 unbroken
B. 10min AMRAP (20)
9 Deadlift (115/85)
6 Hang Power Snatches (95/65)
3 Bar Muscle ups
(Sub for 3 pull ups 3 Dips (Ring or box))
*Hang Power snatches should try to be unbroken every time the bar is lifted
