Fitness
Four sets of:
Strict Supinated-Grip Pull-Ups x 6-8 reps @ 3111 (add load or use assistance as necessary in order to maintain tempo and rep scheme)
Rest 60 seconds
Goblet Squat x 5 reps @ 3311 (Use this to work on squat mobility
Rest 60 seconds
Performance:
Four sets of:
Weighted / Stict Supinated-Grip Pull-Ups x 3-5 reps
Rest 60 seconds
L-Sit x 30-60 second hold
(if you cannot do this consecutively, accumulate the time)
Rest 60 seconds
Fitness:
Round 1
Complete as many rounds as possible in 5 minutes of:
5 Burpees
10 Wall Ball Shots (20/12 lbs.)
Then rest exactly 5 minutes, before completing . . .
Round 2
As many rounds as possible in 5 minutes of:
10 Toes to Bar
10 Jumping Lunges
Performance:
Round 1
Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
10 Wall Ball Shots (20/14 lbs.)
Then rest exactly 5 minutes, before completing . . .
Round 2
As many rounds and reps as possible in 5 minutes of:
10 Toes to Bar
10 Jumping Lunges