TUESDAY

Warm-Up:

2 Rounds, For Quality

1:00 minute Rowing/Ski/Bike

10 Alternating Single Arm Kettlebell Swing

5/5 Kettlebell Windmill

20 Plank Shoulder Taps

20 sec Strict Knee Raises (Controlled Slow Tempo)

Into.. 

Toe to Bar Progression / Skill Touch

Gymnastics EMOM

Toe to Bar Stamina Test 

EMOM 10

Min 1. Unbroken Toe to Bar Test

Min 2. 20-10 Pushups (Scale to Target

Primary Objective: Maximum average reps across all sets

Secondary Objective: Consistency across all sets. 

Conditioning

AMRAP 10

Fitness

15/12 Cal Row/Ski/Bike

12 KB Swings 24/20kg

9 Wall Balls 6/4

Performance

20/15 Cal Row/Ski/Bike

15 KB Swings 24/20kg

12 Wall Balls 9/6

Accessory Work

2 Sets, For Quality

8/8 Half Kneeling Single Arm DB Shoulder Press

10/10 Single Arm Dumbbell Bent Over Rows

:30 second Hollow Hold

:30/:30 Side Plank