A. 28-24-20-16-14-10 Pull-Ups, Partner Wall Balls, and Burpee Box Jumps

Pull-Up
Partner Wall Balls
Burpee Box Jump

A. Kipping Pull ups

Skill: 10 min
- kipping swings
+ against Box
- bigger kipping swings
+ hip extension
- neg. Kipping pull up
- Full kipping pull up

Gymnastics EMOM’20:
1)3-15 kipping pull ups (or Progression)
2)20-40 sec dB Head pinch hold
3)8-12 push ups
4)8-12 ab mat leg raises
5)20-30 sec YAT raises

A. Front Squat 3 x 5-8

5-8 Front Squat
5-8 Front Squat
5-8 Front Squat

Work at 1 RIR for all sets.

B1. Dumbbell Flat Bench Press 3 x 5-10

5-10 Dumbbell Flat Bench Press
5-10 Dumbbell Flat Bench Press
5-10 Dumbbell Flat Bench Press

B2. Weighted Supinated Pull-Up 3 x 4-8

4-8 Weighted Supinated Pull-Up
4-8 Weighted Supinated Pull-Up
4-8 Weighted Supinated Pull-Up

C. Accessories

3 sets no rest
6-10 slider leg curls
15-20 banded pullaparts