TGU, RUN, PULL, PUNCH

Competition Class

Strength

10min to find:

10min to find:
1RM Turkish Get-Up (L&R w/ BB)

On a 22min clock:
0:00-10:00
Run 1 mile, with the remaining time
AMRAP KBS 53/35
-- REST 1min --
From 11:00-17:00
Run 800m, with remaining time:
AMRAP Sit-ups (RX+ = T2B)
-- REST 1min --
From 18:00-22:00
Run 400m, with remaining time:
AMRAP Burpee Box Jump Overs 24/20

Skills & Drills:

C2B Pull-ups
3 Rounds
L1: 3 C2B 5sec negatives (kip/jump up, 5 sec descent)
L2: 3-5 Strict C2B + 5-8 kipping
L3: 5 Strict C2B + 8 kipping/butterfly (stay on bar b/w strict & kip)

E90s x 7 2 Jerk punches (light & perfect - start with bar just above hairline on your toes, punch yourself under the bar.)