2 on, 1 off

5, 4, 3, 2, 1 Back Squat

(75%, 80%, 85%, 90%, 95+%)

2min on: 1min off

Rope Climbs

Burpee Box Jumps 24/20

Row (cals)

DBL KB Thruster 35s/25s

  SKILLS & DRILLS

E2M10M

L3:

60% of best UB set of kipping MU + 1x10sec negative strict MU to finish

L2:

3/2 Spotted kipping MU + 1x10sec negative strict MU on last rep

L1:

5 Ring Swings

4 Kipping Transitions

2 banded ring strict MU (place band on rig, sit in it, perform strict MU on low rings. Walk away like a champ.)

Clean & Jerk

E3M21M

3 @ 65, 70, 75%

2 @ 80, 85%

1 @ 92%