Strength/Skill:
Knees to elbow skills
Met-Con:
Partner Filthy Fifty (teams of 2)
AMRAP 25
For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 53/35
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders
Use this day to get better at KTE. They are much harder than TTB IMO. They will really help train your kip and increase connectivity for the more advanced gymnastics moves. There really 2 types of metcons, those that challenge how much power you can produce, (think VO2 max), and those that challenge how much you can sustain(lactate threshold LT). The first one can be improved to a point, but it is limited by genetics. LT can be improved for a really long time. These longer more endurance focused workouts, especially with the 1:1 wk/rest are designed with the intent of improving LT.