• Dynamic Warm Up

Strength:

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:

• 10 Push Up
• 10 Power Clean

Rest 5 Minutes, then:

B) 3 Rds For Time:

• 200m Run
• 20 Wall Ball
• 20 Box Jumps/Step Ups

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

15 Minute Work Through Skills:

• 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/Rings
• 3-5 Kipping Pull Ups (Focus on Position)
• 5-8 Seconds False Grip Hold
• 1-3 False Grip Strict Chest to Ring Pull Up
• 1-3 Strict Muscle Up/Pull Up (If you can perform 5 Strict Pull Ups but don’t have a Muscle Up YET hold False Grip for 15 Seconds, otherwise perform 2-5 Strict Pull Ups)
• 2-5 Kipping Muscle Up (If you don’t have YET perform 3-5 Strict Pull Ups)
• *If you can perform 3-5 Strict Pull Ups Perform 2-3 Kneeing Ring Transitions)

Skill:

• 10 Pull Up
• 10 Dips
• 10 Power Clean 155/105

Rest 5 Minutes, then:

B) 3 Rds For Time:

• 200m Run
• 20 Wall Ball
• 20 Box Jumps

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

Perform After WOD

A) 3 Sets:

• 3 Position Bench Press x 8-10 ea. (Close, Normal, Wide)
• Double KB Russian Swings x 10-12

Skill:

• 5 Muscle Up
• 10 Power Clean 155/105

Rest 5 Minutes, then:

B) 3 Rds For Time:

• 200m Run
• 30 Wall Ball
• 30 Box Jumps

• 10 Minutes Mobility