מתח

SKILL

2 Sets For Quality
6/6 Alternating Pistols
Max Set C2B/Pull-up with 3 RIR
RIR = Reps In Reserve ie stop 3 reps before failure
*Go for butterfly if you can do more than 5 for your working set

Scaled
6/6 Double DB ATG Split Squat
Max Set Kipping Pull-up/Ring Row with 3 RIR

METCON

Every 6:00 x 3 Rounds

1)
9-6-3
Strict C2B/Pull-up/Banded Pull-up
Ring Dips/Dips/Box Dips

2)
12-9-6
Burpee C2B/Pull-up
30 DU after each round

3)
15-12-9
C2B/Pull-up/Jumping Pull-up
Push-up/Elevated Push-up
45 DU after each round

If you don’t finish the last round, it’s fine just give it all you’ve got