Saturday, 1/9/2016


10 minutes of pull-up skill work (Progression: strict, kipping, butterfly kip, chest-to-bar, butterfly CTB)

AMRAP in 20 minutes:
2 Rope Climbs
20 Pistols
40 Double Unders
Courtesy of

3×10 Strict toes-to-bar

3×8 Ring Rows

Post your results to the comment section.


  One thought on “Saturday, 1/9/2016

  1. HCS
    January 9, 2016 at 11:28 am

    Sick day lifting session. 5×3 back squat w/ 3 second pause at bottom on last rep of each set. 5×5 push press. 3×6 strict ring dips (w/ very tiny toe assist). 4 sets 20 of v-ups on the bench.


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