2 Sets:

• Band Pull a Parts x 15
• Triple Threat x 10

Strength:

Skill:

• 15 Minutes Pull Up Practice

• 400m Run
• 10 Pull Up
• 10 Push Up

• 10 Minutes Mobility

2 Sets:

• Band Pull a Parts x 15
• Triple Threat x 10

Strength:

Skill:

• 15 Minutes Muscle Up/Pull Up

• 400m Run
• 7 Muscle Ups

• 10 Minutes Mobility

3 Rds NFT:

• Handstand Walk x 20-40 ft.
• Muscle-Ups x 4-8
• Kettlebell Snatch x 8-10 ea.

Strength:

A) 6 Sets: (Every 2 Minutes)

• High Hang Clean (Pockets Keep Chest Vertical)+ Power Clean + Jerk

B) 3 Sets:

• Behind the Neck Jerk x 1
• Rest 60-90 seconds
• Weighted Pull-Up x 2-3
• Rest 60-90 seconds

Skill:

• Mobility