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 chinup 5xMax per side

MetCon: OPEN 12.4 a.k.a. 13.3

AMRAP in 12 minutes

150 Wall Balls (20/14 lb)

90 Double-Unders

30 Muscle-Ups

*ask coach for MOD.

 

Endurance:

 

Eva

5 rounds for time of:

Run 800 meters

30 American kettlebell swings (32/24)

30 pull-ups