Warm-up & Mobility: 15 Minutes
Part 1 – Skill/Strength:
Performance and Fitness: Squat 5-5-3-3-3 to work to a heavy set of 3, shoot for an 8/10 RPE
Part 2 – Conditioning: “Tallinn”
Performance: AMRAP 9 min of –
• 7 Box Jump (30/24”)
• 3 Muscle Ups (scale to 5 C2B pull-ups and 5 ring dips, or 5 pull-ups and 5 ring dips, or 5 pull-up progressions and 5 dips)
• 9 KB Swings (30/24k)
Fitness: AMRAP 9 min of –
• 7 Box Jump (24/20″ or lower)
• 5 C2B pull-ups & 5 ring dips (or 5 pull-ups and 5 ring dips, or 5 pull-up progressions and 5 dips, whatever you have)
• 9 KB Swings
Is this a benchmark? No
