A: Punish Your Weakness – OTM10
choose a modality, then choose a skill
G: 8-12 kipping pull-up or 3-5 pistol per leg
W: 3-5 weighted pull-up or 3 power clean @ 70-80%
M: max unbroken double under in :20 or line sprint repeats(5m-10m-5m)
B: Muscle up practice – 15:00
- transitions box/band/jump
- singles from the top
- work up to triples
C: CAP12
400m run
10-9-8-7-6-5-4-3-2-1 (10!1)
- overhead squat #95/65
- toes to bar
400m run