Strength work
Strict Chest to bar Chin Ups & Strict Dips
3 rounds
Every 2 minutes (ababab = 12min)
A) Strict Chin ups
B) Strict Dip
Level1
A) 5-10 x Banded / Low Bar Chin Ups
B) 5-10 x Feet assisted Box Dip
Level2
A) 5-10 x Bodyweight Chest to bar Chin Ups
B) 5-10 x Bodyweight Ring Dip
Level3
A) 5 x Weighted Chest to bar Chin Ups
B) 5 x Weighted RIng Dip
Skill Capacity Work
6 x every 3 minutes alternating between A & B
RX
A)
1 unbroken set of BMU / Pull ups, followed by an unbroken set of T2B
Rest of time easy paced erg or run
B)
1 unbroken set of handstand walk
10-20 Pistol Squats
Rest of time easy paced erg or run
SC:
A)
1 unbroken set of Kipping leg raises (as high as possible) followed by an unbroken set of kip swings
Rest of time easy paced erg or run
B)
1 unbroken set of HS / Plank Shoulder taps
10-20 Assisted single leg squats
Rest of time easy paced erg or run
