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