Bootcamp

Skill - Kipping pull-up practice

Conditioning - 20' EMOM with a partner
1) pullups
2) Kettlebell swings
3) pushups
4) air squats
5) sit ups

*1 partner working at a time

CrossFit

Skill/Strength:
7x3 pullups
7x3 ring dips
(add weight if needed)

Conditioning: 12' AMRAP

7 strict pullups
14 calorie row
21 WB

Light: banded - 4/6kg
RX: 6/9kg
Adv: 6/9kg

by Louie

Strength

5x3 single leg box jump (each leg)

4x8 deadlift
4x8 weighted push up
4x8 strict TTB

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