June 28, 2017

A. Warm Up
400 Meter Run/ Row, into…

3 Rounds:
10 Samson Stretches (5 each side )
10 Scap Push Ups
10 Kip Swings
10 Hollow Rocks

Finish with a second 400 meter run/ row, Every 100 meters row a little bit faster, finishing with a fast final 100 meters.
Scoring: Not Scored

Take 5 more minutes to Prep your muscle ups or pull ups or setting up people for different progressions.

B. Muscle-Up, Pull-Up, Eccentric Pull-Up
5 sets of:

B1. Max Muscle-Ups
Rest 90 seconds

or

B2. Max Pull-Ups
Rest 90 seconds

or

B3. 3 Eccentric Pull-Ups (51X1 tempo)
Rest 90 seconds

C. 20 minute EMOM of Deadlifts, Running, Burpees over the Barbell, and Box Jumps
Every 1 minute for 20 minutes (5 rounds):
Minute 1-10 Deadlifts @ 155/105 lbs
Minute 2- Run 120 meters
Minute 3- 10 Burpees over the Barbell
Minute 4- Max Box Jumps 24/20 cm

Coach's Notes:
Score is total number of Box Jumps