Base
A. Skill Work: Kipping HSPU or Scaled Option
Options include:
HSPU on Box
Strict HSPU
Assisted/Spotted HSPU
Static HSPU hold against wall
Kipping HSPU
B. Strict Pull Ups 3×[email protected] or Assisted Pull Ups 3×[email protected]; 2-3mins
C. 21-18-15-12-9-6-3
Alt DB Snatch (total)
Tuck Crunches
Bike or Row Cals
Climb
A.Skill Work: Kipping HSPU
Or EMOMx5-10mins
1-5 Strict + 3-10 Kipping HSPU
*practice Open standards, toes down-heels up
B. Strict Pull Ups + Kipping Pull Ups 2xAMRAP; 3-4mins
*do as many Strict P/U, then stay on the bar and complete as many Kipping as possible in 1 giant set.
C. EMOMx12mins: Core Work
Min 1: 7-10 Oblique Crunches/arm
Min 2: 10-15 GHD Sit Ups
Min 3: 5 Windmills/arm
Min 4: 5 Jefferson Curls
Met Con
A. 3 Rounds
500m Row
15 [email protected]/35#
15 Power [email protected]/35#
B. Join Base for Part B
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