ינון

SKILL
For Quality:
Accumulate 45 reps of one of the following pulling movements
– Kipping Pull-up
– Kipping C2B
– Butterfly Pull-up
– Butterfly C2B
Stimulus: This is NOT for time, but you should be finishing your reps in no more than 12:00, if not, you should choose an easier skill.
Preferably choose a skill that is a weakness you need to work on.
The emphasis here is on good, smooth reps with good technique. Try to go for manageable sets that allow you to work on consistency for example 9 x 5 rather than going for a big set and then breaking up to singles or doubles afterwards.

METCON
For Time:
200m Run
15 Burpee Pull-up
200m Run
15 Burpee C2B Pull-up
200m Run
8/8 Devil’s Press

Time Cap: 12:00
Goal: 9:00