• Dynamic Warm Up:

Strength:

4 Sets Each: (Alternate Every 90 Seconds)

• Station 1 – 2 Weighted Pull Ups + 4 Strict Pronated + 6 Supinated Grip Pull-Ups (if you’re still working on your first pull ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull Ups)
• Station 2 – Bench Press x 8 @ 20X1

Skill:

• 2 Rope Climb
• 6 Power Clean
• 12 Dips/Push Ups

• 10 Minutes Mobility

• Dynamic Warm Up:

Strength:

4 Sets Each: (Alternate Every 90 Seconds)

• Station 1 – 2 Weighted Pull Ups + 4 Strict Pronated + 6 Supinated Grip Pull Ups
  (if you’re still working on your first pull ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull Ups)
• Station 2 – Bench Press x 6 @ 20X1

Skill:

• 2 Rope Climb
• 6 Power Clean 185/125
• 12 Ring Dips/Push Ups

• Dynamic Warm Up:

Strength

4 Sets Each: (Alternate Every 90 Seconds)

• Station 1 – 2 Weighted Pull Ups + 4 Strict Pronated + 6 Supinated Grip Pull Ups (if you’re still working on your first pull ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull Ups)
• Station 2 – Bench Press x 6 @ 20X1

Skill:

• 2 Rope Climb
• 6 Power Clean 185/125
• 12 Handstand Push Ups

• 10 Minutes Mobility