Warm Up
S. mobility
Butt kicks
High knees
Hip openers
Inchworm
Cat crawl

TABATTA
hollow rock
superman

 

 

Skills
Pistol squats: Progressions;
Ring assist
Box
Med ball
Pistol.

 
Strength
STRICT PRESS 70%
5 X 5 :
Build to heavy single then 5×5 @ 70% of that single.

 
Metcon
CF.15.11.11 (A)
EMOM: 12 minutes
KB, Alternate arms every minute.
half turkish get up
2 kb snatch
3 OHS
If you can’t OHS increase snatch to 6 reps

 
CF.15.11.11 (B)
AMRAP 4
5 Toes Through rings
5 Burpee ring touch
(Last burpee ring touch can be used to hang from rings)