Strength:
A1) Bench Press: 3×3 up to 3RM, drop 15% and complete 2 sets of 3
A2) Bench Pull: 5×4 @ 61X1 AHAP
Skill
A) 5 sets – 5 Slow motion Hollow arch Position holds (Hold Hollow Pos. 3 sec + Arch Pos. Hold 3 sec.= 1)
B) 5 sets – 5 Kipping PU + 5-10 Butterfly CTB 9 as able ( Focus on consistency of kip!!!)
C) Accumulate 25 Strict TTB
Conditioning:
EMOM x 30 min:
0:00- 15/12 Cal Row
1:00- 10 GHD Situps
2:00- 50ft Double KB OH Lunge