Fitness
4 sets
Reverse lunge rotational sand bag clean x 10 each
Ring row x 10-12
Plank hold x 45 sec
10 min AMRAP
100 m sand bag carry
10 sand bag ground to shoulder
10 sand bag squats
25 skip rope (10 DU)
Performance
3 sets for technique
Practice kipping efficiency x 6-12
Wall climbs x 3
Split Jerk 2-2-1-1
5 min AMRAP
5 burpees
5 ring dips
Sport
3 sets for technique
CTB pull ups x 10-12 (unbroken)
HS walk x 10-15 m
Skin the cat x 3-5 (controlled)
Split Jerk 2-2-1-1
5 min AMRAP
5 burpees
5 ring dips
***use a muscle up to get on rings if you have the skill
