CrossFit Workout 7/6/18 Friday

Warmup
With a partner:
4 rounds
10 pullovers/person
5-10 partner resisted pvc pulldowns
3 nordic hamstring curls

Workout Warmup
Every 3:00 x 5 rounds
5 russian kb swings+4 alternating reverse lunges above workout weight
3-6 toe to bar
up to a :20 tuck lever hold

CrossFit Workout
16:00 AMRAP
10 russian kb swings 24/16
10 reverse goblet lunges/leg 24/16/
10 T2B
400m row

Conditioning
10:00
:30 on/:30 off on the bike for sustainable calories

Lift
Snatch 6×3 @ 77.5-80%.  Go on the 4:00.
Snatch Pulls 3×3 @ 110% Rest as needed.

Skills
Every 1:00 for 8 rounds
4-7 unbroken kipping pullups
then
Accumulate 20 perfect strict pullups. If you can do this in 3 or less sets do 15-20 strict chest to bar