The cubbies saga

Warm Up and Mobility

Gymnastics/Skill
7 – 10 Minutes of
Alternating between
Pulls
– T2B
– Pull Up / C2B
– Muscle Ups (Ring and Bar)
– Butterfly
Box Jump Practice
– Rebounding
– Height
– Overs

Open
EMOM 6
2 – 4 x Muscle Ups + 8 x Pistols + High Box Jump

Or

Strength
Front Squat
60% x 10
70% x 8
80% x 3-5
70% x 6
60% x 8
Super Set way down for experience

“Captain Material”
For Time
50-40-30-20-10
Double Unders
Ab Mat Sit Ups
5 x Muscle Ups between sets, end on sit ups