171108 ~ Get Those Toes To the Bar!

Skill:

T2B Progressions

a.EMOM x 3 min

8 Banded Prone Lat Pull-Down

b.EMOM x 3 min

8 Bar Hang Knees-To-Chest

c.EMOM x 3 min

ME UB T2B or Bouncing Knees-To-Chest

Conditioning:

Pike

5 Rounds for Time

20 Thrusters (75/55 lbs)

10 Strict Ring Dips

20 Push-Ups

10 Strict Handstand Push-Ups

50 meter Bear Crawl (Down & Back on the Turf)

Cash Out:

12 min Goat Practice

(20 min Cap)

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