10min Max push-ups and chin-ups/pull-ups
*Sets and reps are up to you. Switch movements as needed.
Post totals to comments. Go directly into….
1 air squat
1 lunge each leg
Post totals rounds to comments.
10 min AMRAP:
Post total and weight to comments.
Set 1: lighter than competition, technique work
Set 2: competition weight, competition intensity
Set 3: lighter than competition, competition intensity
6min fast, heavy single-arm swings. Switch arms as needed, but work the grip
3x max pull-ups – hang from bar until failure after last rep of each set
25minute Kettlebell step-ups (fast pace)