Pre-Class Warmup: Crossover Symmetry
Pull-Up Primer:
2 Rounds
10 Banded Pass Throughs
10 Hollow Rocks
5 Scap Retractions on Rig
10 Wall Angels
Pull-Up Progression:
Skill Program: (For those that got 3+ strict pull-ups)
EMOM 12 min
1) X reps of Skill Movement (choose a number that you can do unbroken each round)
***You can choose to work on kipping pull-ups, butterfly pull-ups, or bar/ring muscle ups
2) :20-:30 sec hollow hold
3) 5 banded pass throughs + 10 banded pull aparts
Strength Program: EMOM 12 min
1) 5 banded strict pull-ups + 10 banded face pulls
2) 10 DB Curls (moderate difficulty – no failure and in control)
3) 10 DB Pullovers
WOD:
RX
40-30-20-10
Calorie Row
12-9-6-3
S-DB Devil’s Press 50/35
2:00 Rest
80-60-40-20
Double Unders
20-15-10-5
Hang Power Clean 95/65
18 Min Total Cap
Fitness:
30-20-10
Calorie Row
9-6-3
S-DB Devil’s Press 35/20
3:00 Rest
60-40-20
Double Unders or Singles
15-10-5
DB Hang Power Clean 35/20s