• Dynamic Warm Up

Strength:

Skill:

15 Minute Work Through Skills:

• 8-10 Seconds Hollow Hold On Pull Up Bar
• 8-10 Seconds Arch Hold on Pull Up Bar
• 6-8 Arch/Hollow Swing on Rings
• 4-8 Kipping Pull Ups (Focus on Position)
• 4-6 V-Ups (Heels Stay Together)

• 30 Lateral Burpee over Bar
• 30 Toe to Bar/V-Ups
• 30 Power Clean

*Goal for Power Clean is to Increase Each Round.  After Round 5 Perform AMRAP at that weight.

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

Skill:

15 Minute Work Through Skills:

• 8-10 Seconds Hollow Hold On Pull Up Bar
• 8-10 Seconds Arch Hold on Pull Up Bar
• 6-8 Arch/Hollow Swing on Rings
• 4-8 Kipping Pull Ups (Focus on Position)
• 4-6 V-Ups (Heels Stay Together)
• 1-3 Strict Muscle Up (If you don’t have YET hold False Grip for 15 Seconds)
• 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)

• 30 Lateral Burpee over Bar
• 30 Toe to Bar
• 30 Power Clean

*Power Clean weight increases each round. Round 1 – 135/95, Round 2 – 155/105, Round 3 – 185/135, Round 4 – 205/145, Round 5 – AMRAP at 225/155

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

Skill:

15 Minutes:

• 1-3 Tempo Strict Muscle Up (pause for 1 full second in the receiving position of the transition – bottom of the dip, then pause for 2 full seconds at the top of the movement – full elbow extension with pinkies to thighs)
• 2-5 Kipping Muscle Up
• 20-30 Double Unders
• 10yrd Handstand Walk

• 30 Lateral Burpee over Bar
• 30 Toe to Bar
• 30 Power Clean

*Power Clean weight increases each round. Round 1 – 135/95 Round 2 – 155/105 Round 3 – 185/135 Round 4 – 205/145 Round 5 – AMRAP at 225/155

• :40 on, :20 off for Total Calories.