Free Practice Pull Ups/C2B/MUs - Shoulder Mobility
6 Rounds, 1 Sled Pull, 8 Strict T2B, 8 Double KB Rows
For time: 15 Thrusters (95/65), 10 Pull Ups, Ski 400m, 10 Thrusters, 20 Pull Ups, Ski 400m, 5 Thrusters, 30 Pull Ups, Ski 400m
5x5 Pull Ups/C2B/Bar Muscle Ups - Kipping Swing Practice
Squat, Press 50% 1x5, 60% 1x3, 70% 1x1, 75% 1x10+
EMOM 5: Row for Calories (12/10), rest 2 Minutes, then AMRAP 5: 10 Star Jumps, 10 Push Ups, 10 Sit Ups
EMOM 6: 5 Snap to Hollows, 5 Snap to Arches with PVC
6x6 Ring/Bar Dips, EMOM 10: 10 Heavy KB Swings
For Time: 4 Rounds, 10 Power Cleans (125/85), 10 S2OH, 50 DUs
Strict Pull Up/Kipping Pull Up/Bar Muscle Up Progression
5x10 Pendlay Rows
For Time: 800m, 50 KB Swings (53/35), 40 Back Squats (95/65), 30 T2B, 20 Lateral Jumps (HC), 10 Front Rack Lunges (HC), 800m
Strict Pull Up/Kipping Pull Up/Bar Muscle Up Progression
Bench, Deadlift 50% 1x5, 60% 1x3, 70% 1x1, 75% 1x10+
Benchmark #1 AMRAP 10: 2-4-6-8.....Man Makers (30/20), DB Step Ups (EC 18/14.5) (Both feet on box, hips extended)
In Partners, AMRAP 24: 200m Medball Toss, 10 Medball Sit Ups, 10 Medball Squats. 5 Burpee penalty for dropped ball.
Supabata 6: L Hang on Bar, Plank Hold
Press 55% 1x5, 62.5% 1x5, 67.5% 2x10, 67.5% 1x10+
For Time: 25m Handstand Walk, 5 Rounds, 10 Pull Ups, 10 Plank Knee to Elbow (HC), 10 Jumping Lunges (HC), 25m Handstand Walk
5x2 TGU
EMOM 10: 1 Rope Climb, 5 Heavy KB Swings, 5 KB SDHP
For Time: 21-15-9 Ski for Calories, Burpee Box Jumps
4x3 Manmakers
Bench, Squat 55% 1x5, 62.5% 1x5, 67.5% 2x10, 67.5% 1x10+
AMRAP 8: 100 DUs, then w/remaining time 2, 4, 6, 8...Wall Balls (20/14), Power Cleans (135/95)
AMRAP 5: DU Flight Simulator 5, 10, 15, 20, 25...
5 Rounds, 8 Strict Pull Ups, 5 (each side) DB Step Ups, 10 Plate Twists (EC)
EMOM 14: Alternating Minutes, 14 OH Lunges (65/95 EC) and Row for Calories