Tuesday

Metcon
Kipping Skill Work

Intermediate:
2 Swings
2 Swings + 1 Kip
2 Swings + 1 Kip + 2 Swings
2 Swings + 1 Pull Up
2 Swings + 1 Pull Up + 2 Swings
Multiple Pull Ups

Advanced:
Same thing with Chest to Bar
or
Butterfly Progressions
or
Muscle Up Progressions

Spend 15 minutes working on progressions.
The Joker (Time)
Run 800 meters
70 Walking Lunge Steps
60 Wall Balls
50 Calorie Row
40 Walking Lunge Steps
30 Wall Balls
20 Calorie Row

20 Minute time limit. For each rep you don’t finish, add 1 second to 20 minutes.