Skill
Beat swing > Pull-ups
Practice
Pull-up complex
4 sets of 2 strict weighted, 3 strict, 4 kipping
-OR-
4 sets of 6 Pull-ups, 4 Chest to bar, 2 Bar muscle-ups
WOD
AMRAP in 6 minutes:
21 Wallballs,
15 KB Swings,
9 Burpees
Rest 6 minutes
AMRAP in 6 minutes:
15 Push press,
12 Box jumps,
9 Toes to bar
SWEAT 45 – May 10, 2024
Machine intervals 4 rounds2:00 on 1:00 off X 6 Rounds200 m run Max calories in time remaining 9 min EMOM1) 30 double unders or 60 singles2) 20