3 Sets:

• :15 Jumping Jack
• :15 Squats
• :15 Mountain Climber
• :15 Jump Squat

3 Sets:

• :15 Plank Hold
• :15 Side Plank
• :15 Side Plank
• :15 Superman Hold

Strength:

Skill:

• 65/50 Calorie Row (Buy In)

In Remaining Time AMRAP:

• 6 Single Arm DB Shoulder Press RT 45/35
• 6 Single Arm DB Shoulder Press LT
• 12 Sit Ups

• 10 Minutes Mobility—- Coaches choice

3 Sets:

• :15 Jumping Jack
• :15 Squats
• :15 Mountain Climber
• :15 Jump Squat

3 Sets:

• :15 Plank Hold
• :15 Side Plank
• :15 Side Plank
• :15 Superman Hold

Strength:

Skill:

• 70/55 Calorie Row (Buy In)

In Remaining Time AMRAP:

• 6 Single Arm DB Shoulder Press RT 45/35
• 6 Single Arm DB Shoulder Press LT
• 12 Sit Ups

• 10 Minutes Mobility—- Coaches choice

• :15 Jumping Jack
• :15 Squats
• :15 Mountain Climber
• :15 Jump Squat

3 Sets:

• :15 Plank Hold
• :15 Side Plank
• :15 Side Plank
• :15 Superman Hold

Strength:

Skill:

Hold exercises are written as “Hold:rest:number of intervals” for today’s session if you start to fail hold as long as possible then rest after you fall each interval

1) Hold 10:20:9 Ring support

2) 4×3 Butterfly CTB progression drill 3: Arch- hollow -> Lever pull -> butterfly pull up -> butterfly CTB

3) Hold 20:40:4 L hang bar

4) 4×5 Alternating kipping pull up-> butterfly pull up

5) Hold 20:20:7 Wall handstand

6) 4×5 (i.e. 4 sets and each set is 15 bottom of dip swings and 5 press outs) Bottom of dip swing to repeating intermittent front swing press out: press out every 3rd swing (straight legs)

7) Hold 45:60:3 Supine Hollow

8) 4×5 False grip pull up hold with swings in L with muscle up transition

*scale with: Leg assist/ floor support muscle up transition drill

9) Hold 10:20:9 Parallette tuck support

10) 4×12 Lunge up to handstand weight transfer 1/2
* focus on control

11) Hold 10:20:6 False grip top of pull up hold rings (jump into it, don’t pull into it)

12) 4×4 Hollow-> arch HSPU drill Combo 1/4->1/2->3/4->full
* The idea here is to focus on body position hollow in the headstand (bottom of rep) then arch before you start to press. Highly recommend scale using spotter to help lift you. If not you can perform 5×3-5 kipping HSPU focusing on the hollow to arch cue

13) Hold 10:20:10 Bottom of ring dip

14) Practice – 4×3-5 Bar muscle ups
* focus on setting up good glide-> arch swing
**scale with accumulate 30 glide->arch-> pull down to thighs

15) Hold 45:60:3 Superman hold-prone arch

16) 4×10 ring swings

If exercises 1-16 have taken you less than 45 minutes and/or you feel good and have time then pick one:
17) accumulate 10-20 swinging muscle ups for form focus in sets of no more than 3. Advanced athletes practice hollow and arch versions.
** scale muscle ups with
-Accumulate 15-30 Low ring front swing pull back with turnover transition drill h
-Accumulate 15-30 oot on ground supported muscle up transition drill

OR

17) accumulated 50 TTB practicing different styles
– Deep arching, deep breathing, straight leg TTB
-Bent knee fast, shallow arch TTB
-Hybrid TTB

OR

17) 3-5×10 meter handstand walks for speed – task completion, not form focus

• 10 Minutes Mobility