Today's program for your training
2 Shuttle runs
4 Walkouts
6 BB Thrusters (empty barbell)
8 Kip swings
Banded strict Ring pull up/Strict Ring pull ups/Strict Ring muscle up (split anyhow)
Meter Double KB farmer lunges (both partners) @2x12/16 Intermediate: @2x16/24 RX: @2x20/28
Rest 3 min
Buy in: 150 Single unders/Double unders (both partners)
Max effort Assault bike (split anyhow)
Rest 3 min
3 Clean & Jerk @35/50 Intermediate: @45/65 RX: @55/80
6 Burpee over bar
Rest 3 min
Buy in: 150 Single unders/Double unders (both partners)
Max effort Assault bike (split anyhow)
Rest 3 min
High box jumps 24/30 inch
Deadlift @35/50 Intermediate: @45/65 RX: @55/80
Banded strict Ring pull up/Strict Ring pull ups/Strict Ring muscle up
Meter Double KB farmer lunges @2x12/16 Intermediate: @2x16/24 RX: @2x20/28
Rest 3 min
Buy in: 150 Single unders/Double unders
Max effort Assault bike
Rest 3 min
3 Clean & Jerk @35/50 Intermediate: @45/65 RX: @55/80
6 Burpee over bar
Rest 3 min
Buy in: 150 Single unders/Double unders
Max effort Assault bike
Rest 3 min
High box jumps 24/30 inch
Deadlift @35/50 Intermediate: @45/65 RX: @55/80
