Skill – Arch Hold 3×1:00 :30 rest between Kipping/butterfly Pull up 5×3
Strength – Strict Press 1RM in 10 sets or less
WOD – 12-9-6-3 Thruster @95/65# Sit up Pull up Sit up
Assistance – BB Curl 1×15
Skill – Arch Hold 3×1:00 :30 rest between Kipping/butterfly Pull up 5×3
Strength – Strict Press 1RM in 10 sets or less
WOD – 12-9-6-3 Thruster @95/65# Sit up Pull up Sit up
Assistance – BB Curl 1×15