STRENGTH
Deadlift
Work up to 2×2@95%
METCON
20 kb swings 53/35
20 box jump overs 24/20
12 min amrap
Comp= jump overs with 35#
GYMNASTICS
Death by pull-ups
A. Strict
B. Kipping
C. Banded strict
Where Swole is the Goal
STRENGTH
Deadlift
Work up to 2×2@95%
METCON
20 kb swings 53/35
20 box jump overs 24/20
12 min amrap
Comp= jump overs with 35#
GYMNASTICS
Death by pull-ups
A. Strict
B. Kipping
C. Banded strict