aCFE:

MOB

5 RFT:

500m Row

25 Dlb Unders

800m Run

 

CF:

MOB

A. Skill: Coaches Demo and Talk Through

Kipping Pullups

Then: 3 Rounds:

5 Strict Pullups

3 Chin Ups

5 Ring Dips

 

B. Back Squat:

1 by 10 @60%/1 by 8 @ 65%/ 1 by 8 @ 70%/ 1 by 8 @ 75%

Front Squat:

1 by 5 @ 60%/ 1 by 5 @ 65%/ 1 by 5 @ 70%/ 1 by 5 @ 70%

 

C. Deadlift  5 by 3 working up to Heavy Set

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