The ideal set-up here is to start building by pulling sets of 2-3 reps at a time and then tackling singles until you get to your weight that you think you can pull for 3 reps then perform a 3 rep max here today. The goal for a 3 rep max should be close to 90-95% of 1RM.
Conditioning
Fitness
10 Burpee Pull-Ups
15 Wall Balls
15 Box Jump Overs
25 Wall Balls
15 Box Jump Overs
15 Wall Balls
10 Burpee Pull Ups
Performance
10 Bar Muscle Ups
15 Wall Balls
20 Box Jump Overs
30 Wall Balls
20 Box Jump Overs
15 Wall Balls
10 Bar Muscle Ups
Wall Ball: 9/6kg,
Box Height 24/20''
Objectives / Stimulus / RPE / Workout Strategy
Goal: 7-11 minutes
Time Cap: 12 minute
Stimulus: Leg Stamina
RPE: 7/10
Primary Objective: Complete each movement in as close to a minute as possible
Secondary Objective: Complete the sets of 15 Wall Balls unbroken.
Strategy: The goal here is to start off relatively conservatively on pacing through the first set of Muscle Ups, Wall Balls, Box Jump Overs and then when you get to the set of 30 Wall Balls, begin increasing effort in order to finish the workout stronger than you started. The focus here is to keep big sets on the Wall Balls while still staying moving through the box jump overs.
