• 4 Point Shoulder LAX Ball Roll Out x 10 ea.
• Reverse V-Up x 20

For Quality

• 10 Single Arm High Pulls
• 10 Single Arm Sumo Deadlift High Pull
• 10 Single Arm DB Shoulder Press
• 10 Single Arm DB Muscle Snatch
• 10 Single Arm DB Thruster

Strength:

3 Sets:

• Triple Threat x 10 ea.
• Bottom of push up hold 30 seconds
  Progression: (1) Hold 10s rest 20s (2) Hold 20s rest 40s  (3) Hold 30s, rest 60s

Skill:

• 6 Pull Ups
• 12 DB Step Up
• 4 Pull Ups
• 12 Burpee box jumps
• 30/20 Calorie Bike/25/18 calorie row/400m Run

• Mobility

• 4 Point Shoulder LAX Ball Roll Out x 10 ea.
• Reverse V-Up x 20

For Quality

• 10 Single Arm High Pulls
• 10 Single Arm Sumo Deadlift High Pull
• 10 Single Arm DB Shoulder Press
• 10 Single Arm DB Muscle Snatch
• 10 Single Arm DB Thruster

Strength:

3 Sets:

• Triple Threat x 10 ea.
• Bottom of push up hold 30 seconds (2″ Off Ground)
  Progression: (1) Hold 10s  (2) Hold 20s  (3) Hold 30s,

Skill: (IF YOU CAN PERFORM STRICT PULL UPS & KIPPING C2B PERFORM )

• Kneeling Ring Muscle Up Transition

6 Muscle up (3 Kneeling Transitions)
12 DB Step Up 40/25, 24/20
4 Bar Muscle Up (Chest to Bar)
18 Burpee box jumps 24/20
30/20 Calorie Bike/25/18 calorie row/400m Run

• Mobility

• 4 Point Shoulder LAX Ball Roll Out x 10 ea.
• Reverse V-Up x 20

For Quality

• 10 Single Arm High Pulls
• 10 Single Arm Sumo Deadlift High Pull
• 10 Single Arm DB Shoulder Press
• 10 Single Arm DB Muscle Snatch
• 10 Single Arm DB Thruster

Strength:

A) 8 Sets: (EMOM)

• Shoulder Press x 3 @50%

Skill:

B) 3 rounds

• 8 Kipping deficit HSPU Women 6” men 8”
  * scale with removing deficit
• 3x toes-> shins-> knees-> thighs-> hips to bar
  * Scale with bending knees and/or doing the same number of total reps (i.e. 10) at the most difficult version you can do
• 6 tuck rocking muscle ups
  * scale with 5 leg assist/ floor support muscle up transitions

AMRAP in 24 Minutes:

6 Strict Muscle up
12 DB Step Up 50/35, 24/20
4 Bar Muscle Up
24 Burpee box jumps 24/20
35/25 Calorie Bike/30/20 calorie row/400m Run

• Mobility