Pull ups
RX
Build to daily/technical heavy 5
in 10 minutes
Scaled
Build to daily max unbroken pull Ups (Bodyweight, banded, low bar)
in 10 minutes
More pull ups
RX
3 x 5 @80% of H5
Every 2 min
Scaled
3 x @50% of the reps
Every 2 min
Conditioning
AMRAP20 (RX)
8 T2B
8 HSPU
12 KB Swings @24/16
12 Goblet walking lunges @24/16
AMRAP20 (SC)
8 Kipping knee raises
8 Double DB Push press (heavyish unbroken)
12 KB Swings @20/12kg
12 Goblet walking lunges @20/12kg
