June 21, 2017

A. Warm Up
250 Meter Row/ Run, into…

3 Rounds:
10 Chest Level Kettlebell Swings (light, but explosive… focus on hip extension)
10 Slow Air Squats
10 Scap pullups
5 Inchworms

Finish with 250 Meter Row/ Run
Scoring: Not Scored

B. Pull Up Builder
Strict Pull Up EMOM (11 minutes)

Minute 1- 1 Pull up
Minute 2- 2 Pull ups
Minute 3- 3 Pull ups
Minute 4- 4 Pull ups
Minute 5- 5 Pull ups
Minute 6- 6 Pull ups
Minute 7- 7 Pull ups
Minute 8- 8 Pull ups
Minute 9- 9 Pull ups
Minute 10- 10 Pull ups

Scoring: Rounds and Reps (higher is better)
Coach Says:

If you have no push ups, you will do one eccentric pull up EMOM with a 5-10 second drop

D. 4 Rounds For Time of Goblet Squats, Kettlebell Swings, Handstand Push Ups, Rope Climbs, and Suitcase Carries
4 Rounds for Time:
15 Kettlebell Swings @ 24/16 lbs
12 Goblet Squats @ 24/16 lbs
9 Handstand Push-Ups
6 Rope Climbs 15 feet
Suitcase Carry 120 meters @ 24/16 lbs


Coach Says:
Suitcase Carry is a one arm carry all the way around in one hand. Alternate hands each round
Time Cap: 16 minutes