20 minutes, for quality:
5 skin the cats or strict knees to elbows
3-5 wall climbs
10-20 seconds top of the dip
10-20 seconds bottom of the dip
30-50 cross-over skips or alternating single skips or backwards skips
For time:
21 pull-ups
21 front squats
21 toes to bar
15 shoulder to overhead
21 push-ups
9 thrusters
OR
For time:
15 pull-ups
15 front squats
15 toes to bar
12 shoulder to overhead
15 push-ups
9 thrusters
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
Skill: Kipping pullups 5 sets 6-10 kipping pullups 3 Rounds20 ring row 20 DB Push press 20 DB FS 400m Run
20 minutes, for quality:5 reps per side, t-hip rotation10 reps per side, single leg calf raise on plate10 reps, tibialis raise5 reps per side, knee
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