Strength:

1) Press:

1. A) Shoulder press 5x5xelements WT

B+) Gymnastic push – 5×5-10* pushup/pike/mat HSPU/ HSPU/DHSPU/RHSPU

Skill: Kipping Pull ups/BMU Progression

E2MOM For 20 min
10 Pull ups (try to use kipping)
5 Burpees

 

Endurance:

 

2017 CF Games Events, CF DIZ Style:

 

Triple- G Chipper

 

100 pull-ups

80 sit-ups

60 pistols, alternating

40-cal. row

20 KB push presses

 

THEN

 

Assault Banger

40/30-cal. Row

100 Russian KB Swings