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20 min Ladder:
1, 2, 3, 4, 5, 6… etc until failure, then go back down the ladder
Of
Strict Pullup + Strict Ttb complex
E.g
1 Strict Pullup + 1Strict Ttb
2 Strict Pullup + 2 Strict Ttb
3 Strict Pullup + 3 Strict Ttb
Etc
Rest as needed between sets, make sure you’re fully recovered before commencing each set.

Scale – Kipping or Banded pullup + knee tuck for ttb

9min AMRAP
15 Wallballs 9/6kg
30 DU

3 min rest

3min MAX Thrusters 30/20kg

5:45am + 9:15am
Core Tabata:
12 Rounds (6 minutes) of
20 sec on 10 sec off
1. T2B
2. Mountain Climbers
3. Russian Twists
4. Sit ups

Rest 6 minutes

12 minute AMRAP
12 Burpees
30 Mountain Climbers
7 HSPU

Rest 6 minutes

3 RFT
200m Run
12 Power Snatch 45/30
6 Burpees over the bar

Afternoon classes – 19.4 – Theme is Gangstah

Tech:
10×1 Clean and Jerk
To be performed as a Squat Clean and Split Jerk – working at a challenging weight, but not so heavy to compromise technique… so check the ego at the door…. (mostly a note to self – Frenchy)

WOD
18 min AMRAP
12 Pull-ups
9 Hang Cleans 75/50
30 Double Unders