12/04/24 - Fri

BASE

HSW Practice

Kipping Pull-up Practice

4 RFT

500m Run

10 Pull-ups

20 Push-ups

30 Squat

*With a 20/14lb vest if you have one

30min Cap

11/04/24 - Thu

BASE

2 Sets

Weighted Ring Dips

6 Reps - 20% of 1RM

5 Reps - 30%

4 Reps - 40%

Max Unbroken Reps @ BW

- Rest as needed -

20min Cap

Banded / Jumping RMU Drills

3 RFT

15/12 Cal Row

5 RMU

10 Dual DB Hang Snatch (22.5/15)

15min Cap

10/04/24 - Wed

BASE

Partner WOD

AMRAP 20

60 TTB

30/24 Cal Bike

30 Power Clean (85/55)

30/24 Cal Bike

*Split Reps as needed