Without a Shadow

22
Mar

Without a Shadow

SKILL – Kipping

STRENGTH – Bench Press
5 sets of 5
Work at 70-80% of 1 rep max.

METCON – 3 Rounds (4:00 work/1:00 rest)

Run 400 meters
10 Pullups
AMRAP Burpees in remaining time.

Level 1 – 5 Bar Muscle Ups/10 Chest to bar pullups
Level 2 – as written
Level 3 – 10 modified pullups or 15 ring rows
Level 4 – Run 200 meters, 10 Ring rows