Sunday September 27th

Sunday September 27th

Warm-up

Coaches Choice

Weightlifting

Pull-Up Dip Complex Charlie (5 and 5 for 20 mins)
5 Kipping Pull-ups
5 Kipping Dips
20 Minute EMOM

If you don't have kipping do strict, if you don't have 5 and 5 scale to the rep scheme you can get without a band. If you have to use a band make sure these are tough. We see a real weakness trend in pull-ups so we are going to fix that with these.

Metcon

Double KB (20kg/12kg)

CL&J: 12

FSQ: 12

Burpee: 12

4 Rounds for time

Extra Credit

Metcon (AMRAP - Reps)
Jump Rope: Spend 5:00 working on triple unders, If you don't have double unders work on those one attempt every 30 seconds for max reps.

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