• :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:

• Sumo Deadlift High Pull 75/55
• Sit Up
• Slam Ball
• Burpee

Perform all 8 Sets for the given exercise and then move on to the next.  Score is the lowest number of reps you perform in the 20 seconds for the 8 sets.  Rest 1 Minute between exercises.

• 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:

• Sumo Deadlift High Pull 75/55
• Sit Up
• Slam Ball
• Burpee

Perform all 8 Sets for the given exercise and then move on to the next.  Score is the lowest number of reps you perform in the 20 seconds for the 8 sets.  Rest 1 Minute between exercises.

• 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:

Work through the following list as far as you can.  All reps at each section must be unbroken.  Rest as long as you want between sets.  If you fail go back one level.  If you make it through in under 15 Minutes, start back from the beginning. KEEP WORKING FOR ALL 15 MINUTES EVEN IF YOU GET STUCK.

• 1) 5 kipping HSPU
• 2) 4 kipping HSPU – 1 45/25 bumper deficit
• 3) 3 kipping HSPU – 2 45/25 bumper deficit
• 4) 2 kipping HSPU – 3 45/25 bumper deficit
• 5) 1 kipping HSPU – 4 45/25 bumper deficit
• 6) 5 strict HSPU
• 7) 4 strict HSPU – 1 45/25 bumper deficit
• 8) 3 strict HSPU – 2 45/25 bumper deficit
• 9) 2 strict HSPU – 3 45/25 bumper deficit
• 10) 1 strict HSPU – 4 45/25 bumper deficit
• 11) free standing kipping HSPU
• 12) 4 free standing kipping HSPU – 1 45/25 bumper deficit
• 13) 3 free standing kipping HSPU – 2 45/25 bumper deficit
• 14) 2 free standing kipping HSPU – 3 45/25 bumper deficit
• 15) 1 free standing kipping HSPU – 4 45/25 bumper deficit
• 16) free standing strict HSPU
• 17) 4 free standing strict HSPU – 1 45/25 bumper deficit
• 18) 3 free standing strict HSPU – 2 45/25 bumper deficit
• 19) 2 free standing strict HSPU – 3 45/25 bumper deficit
• 20) 1 free standing strict HSPU – 4 45/25 bumper deficit

Rest 5 Minutes

B) EMOM x 5 rounds (15 Minutes)

• Minute 1 = Pull to invert (strict tuck, strict straddle, swinging tuck, swinging stradle) Bar Muscle Up, strict bar muscle up, pull over, glide kip
• Minute 2 = Parallette tuck to frog, Parallette L to Straddle, Parallette straddle switch drill AMRAP
• Minute 3 Rest

*Goal for the minute 1 movements is to rotate through in any order and perform them as many times as possible, but try to only use the same exercise no more then 3 times.  For minute 2 depending on your skill level, choose the progression that allows you to perform an AMRAP with in the minute.  Focus on quality of movement.

• 10 Minutes Mobility