SKILL

E2M2M – 4 Rounds

*alternate between a & b for 4 rounds.

a) Kipping practice – Bar Muscle up, Butterfly pull ups, kipping pull ups or strict pull up work

b) Pistols – Single leg squats. 3/leg weighted or 5/leg unweighted

CONDITIONING

Dubai Open 18.1

a) 0-10 mins

60 Double unders

10 Thrusters 50/35kg

60 Double unders

20 Thrusters

60 Double unders

30 Thrusters

b) 10-20 mins

5 RFT

30 Double unders

15 CTB Pull ups

 

Or Scaled to:

a) 0-10 mins

40 Double unders

7 Thrusters 50/35kg

40 Double unders

14 Thrusters

40 Double unders

21 Thrusters

b) 10-20 mins

5 RFT

20 Double unders

10 CTB Pull ups