STRENGTH
Pull Up
5×5 Strict Pull Ups
Followed by 5-10 KippingPull Ups
Rest 90 seconds between sets
WOD
For Time (10 min cap)
5 Rounds
12 TTB
10 Burpees to Target
PEAK
2 Sets of 3 intervals of 4min Work:
3min Recovery , rest 8min between
sets
Interval 1: 4min AMRAP
5 Pull-ups
10 Push Ups
15 Air squats
Rest 3min
Interval 2: 4min EMOM
1) Assault bike for Calories
2) Row for Calories
Rest 3min
4min AMRAP
10 KB Swings @32/24 (70/53)
10 Box jumps 24/20” (60/50)
10 Goblet Squat @32/24 (70/53)
30 Double Unders
Rest 8min