Friday – Purpose / Achievement


– Skill: Today is a good day to practice T2B drills as they’ll most definitely show up in the open. Also, reinforcing good movement patterns to practice in the Metcon is the goal today.

– Metcon: Today’s metcon is intended to be done in “you go, I go” style where you’ll complete all of the listed work while your partner rests.


– T2B + Static Hold

*Spend 15 Minutes working on improving T2B efficiency.

Between sets of T2B drills perform a static hold of your choice choosing between:

– Handstand Hold (wall or freestanding) or OH KB Hold x 15s.

– Ring Support or Dip Support.

-Complete at least 4 alternating sets.



10 RFT w. a partner, one person working at a time:

40 Single Unders

30 Mountain Climbers (R+L=1)

20 Air Squats

10 T2B


*After each set complete a partner Wheelbarrow of 20m (10m each).

*Each athlete will complete 5 total rounds each.

20:00 Cap


Wallsit: AMSA

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