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190130

1) WARM-UP:

Stretch

Mobility: Hip Circuit x 10 each

2 Rounds:

10 x KB Lunge and Pass

10 x Swings

2) GYMNASTICS: Alt. EMOM 12

*continued progression of the 2 movements you chose. Phase I Day 1-4, or Phase II Day 1 or 2

Strict Pull-ups x 3

Strict HSPU x 3

Strict T2B x 3 (Phase II Kip T2B x8)

Alt. Pistols x 10

3) CONDITIONING: 5 min

30 sec moderate/30 sec hard/30 sec moderate/30 sec hard

—1 min rest—

30 sec moderate/30 sec hard/30 sec moderate/30 sec hard

4) METCON: AMRAP 10

10/8 X Ring Dips (Rx+ Strict Ring Dips, Scaled band or bench)

15 x Inverted Rows (Rx+ Pull-ups)

20 x KB Swings @53/35 (Rx+ 70/53, Scaled 35/26)

Earlier Event: January 29
190129
Later Event: January 31
190131