17
11 '19
Skills
Kipping ring dips
Kipping and butterfly pull ups
Strength
Weighted pull ups
3-3-2-2-2-1-1-1-1
Weighted ring dips
3-3-2-2-2-1-1-1-1
Note: Build to max
Finisher
“BASIC”
For time:
21-15-9
Push ups
V-ups
Squats
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
5 rounds
10 cals bike 1:1 work/rest ratio
Weightlifting
Hip snatch 5×5
Gymnastics
20 pistols
Core
50 GHD situps
