Essentials
6 sets
Sets 1-3
Weighted Box Dips x 4-6 reps
Sets 4-6
Weighted Pull up negatives x 4-6 reps
On the 2 min
B.
3 rounds for time:
Single unders x 100 reps
V-Ups x 20 reps
Kettlebell Swing x 10 reps
Fitness
6 sets
Sets 1-3
Weighted Dips x 4-6 reps
Sets 4-6
Weighted Pull Ups x 4-6 reps
On the 2min
B.
3 rounds for time:
Double unders x 75 reps
Toes to Bar x 15 reps
Power Snatch x 10 reps 75/55
RX+: (95/65)