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Workout of the Day – Thursday October 22nd

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Warm up
2 rounds
8 front squat
10 Toes to rig
8 OHS
15 sit-ups
8 tempo push ups (61X1)
40sec bar hang

Strength/Skill
Pull ups
4 rounds, 45sec on/ 15sec off

Level 1:
Kipping practice
Max ring rows

Level 2:
Kipping pullups
Strict pull ups

Level 3
Kipping C2B
Weighted pull ups

Level 4:
Bar MU
Weighted C2B

Conditioning
2 rounds
75 double unders
40 wallball (20/14)
20 push ups