December 29, 2016

A. Warm Up

1 Minute Row/Bike 
1 Lap Run
1 minute jump rope practice
1 lap run
then: 
10 Scap Pullups 
10 PVC passes 
10 Lateral Lunges 
10 Glute Bridges 
10 Pushups 
10s Side plank (Each) 
10 KB Swings 

B. Metcon (No Measure)

Muscle Up/Kip  Development 
1. review the movement, then apply in the following. 

A. 
Beginners: 6 Minute EMOM: 6 Kip Swings + 5s Chin over bar hold 

Intermediate: 
8 Kip swings + 5s negative pullups 

Advanced: 
5 Ring Kips + 3 Strict Dips 

B. ALL: 
AMRAP 30s: Roll back to standing

C. 6-10 minutes of work on specific and individualized pull progressions. 

C. Metcon (Time)

​For Time: 
RX+ 
20 Burpee Box Jump overs
20 Chest to bar Pullups 
20 Toes to bar
20 Lunges with 55/35 overhead 
20 Pushups 
20 Hollow Rocks 
20 GTO with 55/35

RX
20 Burpees To a plate
20 Pullups 
20 Toes to bar
20 Lunges with 45/25
20 Pushups 
20 Situps 
20 GTO with 45/25

Scale as needed.