Friday
Skills
Pick one of the following options to practice for 15 Minutes:
Path A- Practice ring or bar muscle ups, this can be transition drills, kipping drills or strength drills. If already proficient perform 10 sets of muscle ups using around 50% of your best set. If you don't know your max set, estimate it and use 50%.
Path B- Practice Handstands (Handstand Walking) This is not the time to practice handstand push-ups. If you cannot flip onto a wall you can practice that or any other drill that gets you closer to the goal of freestanding handstand work. If already proficient in handstand walking perform 5 Rounds of 1:00 max distance, 1:30 Rest
Path C- Practice Toes to bar, this could be core strength drills, V-Ups, hollow rocks, knee raises, or kipping drills. Any level that gets you closer to connecting T2B. If already proficient, perform a 10 Minute EMOM of T2B doing the same number of reps each minute, pick a rep count around 1/3 of your max set.
Conditioning
4 Rounds, For Time (18 Minute Time cap)
400M Run
15 Push Jerk
15 C2B Pull-Ups
Level 3- 115/85
Level 2- 95/65
Level 1- A weight that allows for at least 2 rounds of the push jerks unbroken, and lets you push your pace on the running segment.