1RM Broad Jump & 1RM Ring Dip, Cinco 2, 3 sets of max rep continuos kipping TTBar

Beginner 6am, 9:30am & 7:30pm

(A) Pullup & Ring Dips-Technique & Progression(If you can do 5 pull-ups & 5 Ring Dips without a band then in part B do them instead of Ring Rows & Pushups. If you are unable to do pullups and or ring dips without a band then find a 1RM during part A for both movements and practice TTBar. If you can do pullups but not dips then focus on dips)

(B) Individually for time-3 Rounds 5 Ring Rows, 5 Pushups, 5 TTBar 200m Run

(C) Individually for time-100 Abmat Sit Ups

Intermediate 6am, 9:30am & 6:30pm

(A) Muscle Up-Technique & Progression(If proficient do 5 muscle ups in part B instead of Pullups, Ring Dips & TTB. If you are unable to do pullups and or ring dips without a band then find a 1RM during part A for both movements and practice TTBar. If you can do pullups but not dips then focus on dips)

(B) Individually for time-3 Rounds 5 Pullups, 5 Ring Dips, 5TTBar, 400m Run

(C) Individually for time-100 Abmat Sit Ups

Advanced 9:30am & 5:30pm

(A) 1RM Broad Jump & 1RM Dip

(B) Individually for time-Cinco 2 3 Rounds 5/3 Muscle Ups, 5 Deficit HSPU then 30m Overhead Walking Lunge 72/45kg

(C) 3 sets of Max Rep Continuos Kipping TTBar

 
Focus- (A) Record for Broad Jump at CFS is 2.83m. (B) There was a 7min Cap at the games. No cap today for us (C) If you cannot continuosly kip TTBar then spend this time practicing