May 10, 2017

A. Warm-up
Warm-up
3 Rounds: Tabata Bike, row or jumping jacks
Then 3 rounds: 10 Bent Over rows 10 Behind the neck presses 20s Scap Pullups 20s Side Plank (Each side) Mobility: 45s each side, banded pec opener. 60s each side foam roll calf 45s each side, lat stretch
Scoring: Not Scored Time Cap: 20 minutes
B. Muscle up/Pullup skill 
Muscle up/Pullup skill
Muscle up?
3-5 Rounds of:
Ring Swings x 6
False grip Pullups x 3
Ring Dips x 3 muscle up (or attempts) x 1-2

No muscle up but you've got pull-ups?
3-5 Rounds of:
Kip Swings x 6
Negative Pull-ups x 10s
Pushups x 6-8
Strict pull-ups (Spotter if needed) x 1-3

No Pullups?
3-5 rounds of:
10 Scap Pullups 1
0 Ring Rows
10 Scap Pushups
10s Negative pushups
10 Band Pull Aparts (Tough)

Scoring: Not Scored Time Cap: 20 minutes

C. Run 800 metersFor Time:

1. Run 800 meters

Coach's Notes:
No rest after run! Go right into Part D

D. 5 Rounds For Time of Box Jumps and Push Presses5 Rounds for Time:

1. 15 Box Jumps 24/20 inches
2. 15 Push Presses @ 95/65 lbs

Time Cap: 20 minutes
Coach's Notes:
Scale as needed.