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 15.3

14 minutes AMRAP:

7 muscle-ups

50 wall-ball shots 20/12 Lbs

100 double-unders

 

*Ask coach for mods

 

Endurance:

 

“The Seven“

Seven rounds for time of:

7 Handstand push-ups

7 Thrusters (60/42.5kg)

7 Knees to elbows

7 Deadlift (120/100kg)

7 Burpees

7 Kettlebell swings, (24/16)

7 Pull-ups