Bootcamp

Skill/Strength: kipping pullup practice
10' EMOM
odd: kipping pullups (adv: CTB or MU)
even: 10 hollow rock + 10 superman

Conditioning: 3 rounds: 50" work, 20" rest:
cal row
plank steps
KB swing (Rx: 16/24kg, Adv 24/32kg)
pushups

CrossFit

Skill/Strength: 12' EMOM
odd: 10 pushups (adv: ring dips)
even: 15 second hanging L-sit

Conditioning: 30-24-18 (12' TC)
cal row
pullups

Light: banded
RX:
Adv: CTB

by Beau

Strength

5x5 back squat @ 65% (speed!)
5x6 barbel press

accessory:
4x 10 band pull aparts + 10 banded face pulls
4x10 front rack lunges (heavier than 28.06)

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