Strength: Close grip Chin ups.
Perform by ability 5*5-10 reps
1) Partial ROM CG Chin Ups
2) Strict Close grip Chin ups
3) Weighted CG Chin Ups
4) Archer Chin Ups (perform 3*5-10 on each side)

5) one arm chinups 5xMax per side

MetCon: “Fran’’ 21-15-9 reps of
Thrusters 42.5/30kg
Pull ups

*Ask coach for MOD.

 

Endurance:

 

35 min AMRAP

 

400 m Run

40 Wall Balls

20 Toes to Bar

10 Burpee Box Jump overs

5 C2B pull ups