IM60
Skill/Strength:
Strict Pull Up
5×5
between sets add in some banded/hip circle side walking
(for you American Ninja Warriors out there… Try weighted pull-ups by holding a dumbbell between your feet or using a band around the waist and through a kettlebell)
Workout: Girls go as written/guys reverse order
40/30 cal Bike
40 toes to bar
40 box jump overs 24/20
40 Power Snatch 75/55
IM30
12 Min Emom
Min 1: 12/9 cal row
Min 2: 8 db clusters
Min 3: 10 V-ups+10 Russian Twists
Rest 12:00-15:00
Then
9 min emom
Min 1: Run 200 m
Min 2: :40 wall sit
Min 3: 10 Box jumps