• Dynamic Warm Up

Strength:

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)

Skill:

• 5 Pull Ups
• 7 Push Ups
• 9 Sit Ups

*Top Every Minute Perform 4 Burpees

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

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/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:

• Men Move 6000 LBs From Ground to Overhead (Choose your own weight)
• Women Move 4200 LBs From Ground to Overhead (Choose your own weight)
• *Top Every Minute Perform 5 Pull Ups

Ground to Overhead can be performed as a Snatch or a Clean and Jerk

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

5 Sets Each: (Alternate EMOM)

• Odd: Row 20/15 Cals
• Even: 1 heavy Front Squat from a rack + 1 Strict Def. HSPU. – you choose the weight and deficit.

Skill:

• Men Move 6000 LBs From Ground to Overhead
• Women Move 4200 LBs From Ground to Overhead
• *Top Every Minute Perform 5 Pull Ups

Ground to Overhead can be performed as a Snatch or a Clean and Jerk

• 10 Minutes Mobility