Strength

Tempo back squats
3-3-3-3-3

Note: 3sec down, 3sec up

METCON

3min AMRAP

8 pull ups
10 box jump overs 24/20

1min rest

3min AMRAP

6 chest to bar pull ups
8 box jump overs 30/24

1min rest

3min AMRAP

4 bar muscle ups
6 box jump overs 36/30

Lite
Banded pull ups
Box jump overs/step overs 24/20

Accessory work
Skills
100 double unders for time

Weightlifting
Pendlay row 5×5

Gymnastics
30 low ring muscle up transitions

Core
3 rounds
15 GHD sit ups
15 hip extensions

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