Essentials:
A.
3 Rounds Not For Time
Band Pull Aparts x 15
Straight Leg Inch Worm x 15
Lying Leg Raises x 15
Incline Push Ups x 15
Ring Pulls x 15
*15min Time Cap*
Rest 5min
B.
6 sets:
50m Sled Sprint
On the 3min Marks
Same Load as Last week
If raining
6 sets
15sec Airdyne Sprint
2:45min rest
Fitness:
A.
3 Rounds Not For Time
Pull-ups x 10/5
Handstand Push Ups x 3/1
Toes to Bar x 10/5
Push Ups x 10/5
Ring Pulls x 10/5
*15min Time Cap*
Rest 5min
B.
6 sets:
50m Sled Sprint
On the 3min Marks
Same Load as Last week
If raining
6 sets
15sec Airdyne Sprint
2:45min rest
Performance:
A.
For time:
Chest to Bar Pull-ups x 30/20
Strict Handstand Push Ups x 30/10
Toes to Bar x 30/20
Kipping Handstand Push Ups x 30/10
Knees to Elbows x 30/20
Ring Dips x 30/10
*15min Time Cap*
Rest 5min
B.
6 sets:
50m Sled Sprint
On the 3min Marks
Same Load as Last week
If raining
6 sets
15sec Airdyne Sprint
2:45min rest