10 min x
Shoulder mobility
Iron Scap
Pull Up and core preparation
Skill Work:
12 min x
Practice 1 of the following movements:
– Kipping Pull Up
– Butterfly Pull Up
– Bar Muscle Up
– Ring Muscle Up

– When completing a skill practice, keep your movements fresh and rest plenty between attempts.
– It’s helpful to have your coach give you a single drill to work on instead of only focusing on completing the movement – sometimes, it’s just not ready! But the drill will bring you closer

Metcon (AMRAP – Reps)
Repeat explosives:
Pull Ups/C2B/MU
12 sec AMRAP EMOM x 8
(shortened to save hands)

– post worst round for score

4 Rounds for Quality
8-15 Widegrip Pull Ups
25 GHD Sit Ups or AbMat Sit Ups
4 Rounds for Quality
10-15 Bentover Row
10-15 Evil Wheel
3 Rounds x
15 KB Pike Crunch
12-15 High Angle DB Bentover Row
10 DB Bicep Curl
2 Rounds
Burnout Single-Arm DB Bicep Curl
w/ partner assist for 5 reps per side after failure