Skill: Kipping Pullups

Strength: Lunge +  Back Squat

4 sets Increasing to a Tough Weight for:

8 Alt. Back Rack Lunge + 5 Backsquats

Rest 2:00 B/w Sets

Conditioning:

On a 12 Minute Clock:

From 0-2:

100 Meter Sandbag Bear Hug Carry

From 2-10: 8 Min AMRAP 

10 Sandbag Squats

15 Pullups

From 10-12: 

100 M Sandbag Bear Hug Carry

L1: 150/100, Chest 2 Bar

L2: 100/75, Pullups or 10 Chest 2 Bar

L3: 75/50, Jumping Pullups

L4: 50/30, Ring Rows x 10