A: Punish your weakness
choose two 10:00 cycles from below
- tempo weightlifting: x3 OTM10, 22×2 @ 70% -OR- x6 EOM10, 22×2 @ 60%
- bodyweight density volume: any couplet or triplet of push/pull/core/conditioning for OTM10
- dynamic effort gymnastic skill: x3 OTM10 -OR- x6 EOM10
B: Mobility
10:00 to improve yourself or add to your toolbox
C: MetCon – CAP9
5-4-3-2-1 (round x10 for double under)
- deadlift #315/225 (5!1)
- muscle-up (5!1)
- double under (50!10)