Complete in Order:
Conditioning:
AMRAP in 30 min:
400m run
30 OHS (95/65)
rest 90 sec
Skill
A) 2 min. Tabata – Perfect Hollow/arch kips on Bar
B) 3 sets – Kip consistency
– 3 TTB
– 3 PU
– 3 CTB
– 3 Bar MU
C) After Strength: All 1 min. Tabatas in succession
– Russian Twist w/ 10-25# plate
– Situps w/ 10-25# plate
– Hollow scissor kicks
– Sprawl/Suitcase situps
Rest 1 min. and Repeat
Strength:
A) Hang Snatch: In 12 min find max double without dropping the bar. Must start with the empty bar.
B) FS: EMOM x 8 min: 2 reps @ 80%