Strength
Alt Every 75 Secs x 6
- Lat Pull Down Banded x 12
- Back Extension Reverse Fly x 12
Skill
Grey Zone & White Zone
Kipping Tekkers EMOM x 9
- Hollow / Arch on bar
- Hip Pop
- Kip + Hold on Top + push away
Black Zone
EMOM x 9
- Kipping or Butterfly Pull ups x 5-10
Conditioning
At 0:00
- 10 Pull ups / Bar Muscle ups
- 20 Power Clean 70/55 60/45 40/25
- 30 Burpees over the bar
At 10:00
- 30 Burpees over the Bar
- Power Clean
- 10 Pull ups / Bar Muscle ups
Smash it!
Post your times and results in the comments section!
