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ADVANCED

Training:

"Credible -ADV"

23 Min/AMRAP

1 Press 90-95% of 1 RM

5 KB Swings 1.5/1

5 Pull Ups

5 V-Ups

10 Cal's on Rower

FIRE-BREATHER

Training:

"Credible"

23 Min/AMRAP

1 Press 90-95% of 1 RM

5 KB Swings 2/1.5

5 [1 Pull Up C2B + 1 T2B]

10 Cal's on Rower

Post rounds and thoughts to comments.

Training Notes:

The goal is to focus on each movement separately and definitively.  You are NOT going AFAP.  Your work output should be consistent across the 23 minutes.  You are to work on Vertical Pushing, Core and Coordination.

[1 Pull Up C2B + 1 T2B] - complete 1 C2B Pull Up and while on the bar complete 1 T2B.  Do this combination 5 times for each set.  Stay on the bar for all 5.