Skill: Pulling progressions- Alt E0.75MOMx12 (9 min)
Alternate between
10 bar kips
6 kipping pull-ups
4 kipping chest to bar
3 strict chest to bar
This is basically 3 rounds of 45 sec per station. If you are not able to complete the current station, you go back to the station before. IE if you don’t have kipping pull ups, you will be doing 10 bar kips every 45 seconds for 9 min (120 total reps). Back to the basics- NO BUTTERFLY ALLOWED
“The End”
4 RFT- 19 min cap
12 Shoulder to OH (155/105)
22 Toes to Bar
32 KB Swing (53/35)
FrameWork: RWAN, sub kipping high leg raises or v-ups
LeanFit: Sub sandbag shoulder to shoulder passes for shoulder to oh, medball situps for toes to bar
