May 18, 2017

A. Warmup
30s on/15s off of
Traveling Jumping Jacks
Box Jumps
Walking Lunges
Situps or hollow rocks
Squats
Squat walks
Bear Crawl
Pullups bar hang (Try and hold chin over bar or halfway position. If you can't, a dead-hang will suffice
Scoring: Not Scored

B. Muscle Up/Pull up skill
Muscle Up/Pull up skill

Muscle Up?
3-5 Rounds

hips to rings x 4-6
False Grip Ring pull-ups x 4
Ring Dips x 4-6
Muscle up attempts x 1-2

No Muscle up but you've got pull-ups?
3-5 Rounds 
​Kip Swings x 8
Negative Pull-ups x 15-20s
Pushups x 8-10
Strict pull-ups x 2-4

No Pull-ups?
3-5 Rounds
12 Scap Pullups
12 Ring Rows (L-sit if possible)
6 Pushups + 6 Scap Pushups
12 Band Pull Aparts
6 Banded Pullups

Scoring: Not Scored

C. 5 Rounds For Time of Running and Overhead Squats
​Nancy
5 Rounds for Time:

1. Run 400 meters
2. 15 Overhead Squats @ 95/65 lbs