Pitch Black


Pitch Black

SKILL – Kipping (work on Butterfly and Regular Kips)

STRENGTH – Pause Back Squats


*3-second pause in the bottom

METCON – Every 3 mins for 4 Rounds

20 DB Snatch

15 Burpees

AMRAP Pull-ups

*1-minute rest b/w rounds

*Score=Pull-ups or MU

L1: 50/35, RIng or Bar Muscle-ups

L2: 50/35, Chest to bar pull-ups

L3: 35/20, 12 Burpees Kipping pull-ups

L4: 20/15, 12 Burpees, Ring Rows

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