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Skill:

Pull-up work

4 Weighted strict pull-ups (athlete choses a tough weight, but a weight they can go unbroken for all 4 reps)

0:30 Rest

8 Strict pull-ups (unweighted)

0:30 Rest

16 Ring rows

2:00 Rest

 

3 Rounds for quality

 

 

Conditioning:

Partner WOD*

Run 800m

20 Power Cleans (135/93)

20 Abmat Butterfly Sit-up

Bike 1200m

30 Shoulder to Overhead (95/65)

30 Kettlebell goblet squats (55/35)

Row 600m

40 Hand-release Push-ups

40 Box Overs (24/20″)

Ski 400m

50 Weighted stationary lunges (45/35)

50 Double Unders

 

For Time

(20:00 cap)

*Equal work. One person working at a time. Tag between exercises. Athletes use one barbell, weight must be removed.

 

 

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