• Dynamic Warm Up

Strength:

(Perform After WOD)

15 Minute Work Through Skills:

• 6-8 Seconds Hollow Hold On Pull Up Bar
• 6-8 Seconds Arch Hold on Pull Up Bar
• 4-6 Arch/Hollow Swing on Pull Up Bar
• 2-3 Prone Knee lift to Hip Bridge (Laying on floor, bring knees to chest drive heels to ceiling and catch in a Hip Bridge)
• 3-6 Kipping Pull Ups (Focus on Position)
• 4-6 V-Ups (Heels Stay Together)

Skill:

• 40 Wall Ball
• 20 Toe to Bar
• 30 Wall Ball
• 15 Toe to Bar
• 20 Wall Ball
• 10 Toe to Bar

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

(Perform After WOD)

15 Minute Work Through Skills:

Pull Up Progression:

• 6-8 Seconds Hollow Hold On Pull Up Bar
• 6-8 Seconds Arch Hold on Pull Up Bar
• 3-5 Arch/Hollow Swing on Pull Up Bar
• 2-3 Prone Knee lift to Hip Bridge (Laying on floor, bring knees to chest drive heels to ceiling and catch in a Hip Bridge)
• 3-5 Kipping Pull Ups (Focus on Position)

Muscle Up Progression:

• 5-8 Seconds False Grip Hold
• 2-4 False Grip Hollow/Arch Swing
• 1-3 False Grip Strict Chest to Ring Pull Up
• 1-3 Strict Muscle Up/Pull Up (If you can’t perform yet, perform kneeling or seated banded transitions)
• 2-5 Kipping Muscle Up (If you don’t have YET perform 3-5 Strict Pull Ups)

Skill:

• 50 Wall Ball
• 25 Toe to Bar
• 40 Wall Ball
• 20 Toe to Bar
• 30 Wall Ball
• 15 Toe to Bar

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

Perform After WOD

A) 10 Sets Each: (EMOM)

• Odd = 3 Muscle Up
• Even = 6 Strict Handstand Push Up

B) 5 Sets Each: (EMOM) (OPTIONAL ADDITIONAL WORK)

• Odd = 10 Front Squat (choose weight)
• Even = 10 Deadlift (choose weight)

Skill:

• 12 Thruster 95/65
• 12 Toe to Bar

• 10 Minutes Mobility