15m - Dynamics

The format - 25m to complete:

7 sets each day:

Set 1 - 5 reps at 81%, 5 strict pull ups

Set 2 - 3 reps at 85%, 5 strict dips

Set 3 - 1 rep at 94%, 5 strict pull ups

Set 4 - 1 rep at 94%, 5 strict dips

Set 5 - 1 rep at 94%, 5 strict pull ups

Set 6 - 3 reps at 85%, 5 strict dips

Set 7 - 5 reps at 81%, 5 strict pull ups

*Add weight to the gymnastics if possible.

*It should only take 3 sets to reach 81%% of your 1RM for your first working set, so each day athletes will have 20-25 minutes to complete the strength work. The gymnastics are performed as a superset, immediately after each set of front squats.

Metcon - FT:

40 Calorie Row

35 Burpees

30 Pistols (Alt)