WOD
Skill
5 sets:
5 power kips + 5 TTB
*power kip, normal kip as big as possible on the pulldown (hollow), hands coming slighty off the bar at top is good (not required), scale TTB with straight leg kipping leg raises as high as possible
Conditioning
AMRAP in 12 Minutes:
12 C2B Pullups
3 KB Complexes w/ E/arm (53/35)*
200M Run
*1 KB complex = 1 KB DL + 1 KB hang Clean + 1 KB thruster
Extra
5 sets:
Bench Press: 5 sets of 5, building
DB Chest Flys on Bench: 5 sets of 12, light-med
rest as needed
FS: 60/2, 70/2, 75/2, 80/2, 85/2, 90/1, 85/2, 90/1, 95/1, 98/1, 101/1