10 days till Christmas
Warm Up/Mobility
Warm-up
2 Rounds
200 M Of Choice
8 Up Downs
8 KB Deadlifts
8 Scap Pull ups
200 M Of Choice
8 Up Downs
8 KB Deadlifts
8 Scap Pull ups
into…
2 Rounds
200 M of Choice
6 Burpees
6 Russian KBS
3 Strict Pulls or 6 Ring Rows
Skill
Metcon
Quality
3 Sets
2-4 Strict Pull ups or Chest to Bar*
2-4 Kipping Pull ups or C2B
-Rest-
1-3 Kipping Hips to Bar
1-3 Bar Muscle ups
3 Sets
2-4 Strict Pull ups or Chest to Bar*
2-4 Kipping Pull ups or C2B
-Rest-
1-3 Kipping Hips to Bar
1-3 Bar Muscle ups
Metcon
Metcon (Time)
10 Rounds
3 Bar Muscle Ups
6 Burpees to Plate
9 Kettlebell Swings (53/35)
3 Bar Muscle Ups
6 Burpees to Plate
9 Kettlebell Swings (53/35)
Finisher
Warm-up
5 Sets
20 Single DB Hollow Flutter Kicks
10 Tuck Ups
10 Arch Rocks
20 Single DB Hollow Flutter Kicks
10 Tuck Ups
10 Arch Rocks
Conditioning
Metcon (Distance)
Meters
* Work on Kip Swings