| Lift 6/4/2/4/6 Front squats Try to go up on the way back down Skill work–kipping pullups 1 round after each set of fs of: Level 1: kip swings. Negatives, chin over holds, or toe spotted strict pullups no kipping toe spotted unless they can do toe spotted strict Level 2: toe spotted kipping pullups–:02 chin over hold in between each rep+ 4 strict pullups/negatives Level 3: (goal is to not come off the bar) 3 strict pullups+4 kipping pullups+5 kip swings |
| Workout Every :90 until failure (15:00 cap) 10 oh walking lunges (total) 45/35 +1 pullupadd 1 pullup every roundRx+ chest to bar |
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