• Dynamic Warm Up

Strength:

15 Minutes Work Through:

• Hollow/Arch Swing on Pull Up Bar x 4-6
• Toe to Bar x 6-10
• Headstand/Handstand x 5-10 Seconds
• Wall Walks x 2-4
• Ring Support Hold x 5-10 Seconds
• Strict Ring/Stationary Dip x 5-10
• Double Unders x 20-40

Skill:

• 50 Step Ups
• 40 KB Swings
• 30 Cal Row
• 20 Pull Ups

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

15 Minutes Work Through:

• Hollow/Arch Swing on Pull Up Bar x 4-6
• Toe to Bar x 6-10
• Headstand/Handstand x 5-10 Seconds
• Wall Walks x 2-4
• Ring Support Hold x 5-10 Seconds
• Strict Ring/Stationary Dip x 5-10
• Double Unders x 20-40

Skill:

• 75 Wall Balls 20/14
• 60 Box Jumps 24/20
• 45 Chest to Bar Pull Ups
• 30 Power Cleans 135/95
• 15 Muscle ups

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

A) 20 Minutes to Establish:

• 10RM Front Squat
• 3RM Front Squat

Skill:

• 75 Wall Balls 20/14
• 60 Box Jumps 24/20
• 45 Chest to Bar Pull Ups
• 30 Power Cleans 135/95
• 15 Muscle ups

• 10 Minutes Mobility