monday

Warm-up

2 ROUNDS 
10 BB Good Mornings
10 Hollow Rocks
:10 Bar Hang

Into…

2 ROUNDS
8 BB RDL
8 BB Bent Over Row
8 Scap Pull-Ups

Skill

​EMOM x 10 MINUTES
MIN 1 - 3 Kip Swing + 1 Chest to Bar or Pull-Up*
MIN 2 - 5 Tempo Deadlift (21X1)**

*Option for athletes to perform 3-5 Reps of Strict Pull-Up if want to work strict skill
**Building to or above workout weight

Metcon

"RIPCORD"
4 ROUNDS FOR TIME
15 Chest to Bar Pull-ups
15 Deadlift (185/125)|(155/105)
400m Run