Movement Prep:

2 Rounds

  • 30 Sec. Face Pulls
  • 30 Sec. Passive Hang
  • 30 Sec. Squat Hold
  • 30 Sec. Pass-Throughs

Warm-up:

3 Rounds of Tabata

  • Ring Rows
  • PVC Overhead Squat
  • Burpees
  • Stationary Lunges

Strength:

5-5-5-5-5 Strict Press

Skill:

  • One-arm DB Overhead Squats
  • Muscle-up, Pistol & HSPU Scaling Variations

Watch: https://www.youtube.com/watch?v=Y9D-4mU7MKM

Conditioning:

9 Min AMRAP

  • 6 Muscle-ups (or 6 Pull-ups/6 Dips)
  • 9 Alternating Pistols
  • 12 KB Snatch (24/16 - 6R & 6L)
  • 15 Burpees over box (24/20)
  • 12 One-arm DB Overhead Squats (35/25 - 6R & 6L)
  • 9 Handstand Push-ups
  • 6 Legless Rope Climbs (12')

Comment