Skills

3 rounds for Quality:

3 reps of 3 second tempo Strict Toes to Bar on way up
[1 count on the way down]
–Immediately into–
3 reps of 3 second tempo Strict Toes to Bar on way down
[1 count on the way up]

—rest 2 minutes between sets—

After resting a full 2 minutes:

Complete 3 max effort Kipping Toes to Bar in 20 seconds
–rest 40 seconds between sets —

Conditioning

Eddie Rosario

2 sets (1 Set every 8:00)
Run 400m
15 Power Cleans (115/80)
15 Push Jerks (115/80)
15 Chest to bar pull ups
Run 200m