Bootcamp
Skill/Strength:
3x8 strict pullups (adv: CTB)
3x8 strict DB/KB press (x2)

Conditioning: for time (16' TC)
80 Air Squats
10 push ups
60 Air Squats
20 pushups
40 Air Squats
30 pushups
20 Air Squats
40 pushups

Light: knee pushups
RX:
Adv:

CrossFit
Skill/Strength: tempo strict pull ups
7x2 5" up and 5" down. use bands
if necessary.

Conditioning: for time (20' TC)
"Jason"
100 Air Squats
5 Muscle-Ups
75 Air Squats
10 Muscle-Ups
50 Air Squats
15 Muscle-Ups
25 Air Squats
20 Muscle-Ups

Light: banded pull ups + dips
RX: pull ups + ring dips
Adv: bar or ring MU

by Louie

 

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