A) Warm Up:
Burpee broad jump the length of the gym
Inchworm on the way back
3 RNFT:
1 min pike stretch
10 cat-cow stretch
5 scap pull ups
5 scap push ups – https://www.youtube.com/watch?v=ZFoXhkh78U4
B) Strength:
E2MOM for 4 sets:
Option 1 – 3 modified Ring Pull-ups into a Muscle-up + 5 sec support hold on the rings. Use False Grip. http://youtu.be/o6hvNg442cM
Option 2 – 3 hollow swings (with blocked movement – towel between feet) + Kipping Muscle Up + 5 sec support hold on the rings. The key here is working on efficient swing without getting into a broken position. The idea here is to move better. More reps are not better…better reps are better.
C) Technique:
Option 1 –
If you haven’t mastered pull ups yet
EMOM for 5min – 10 beat swings
Option 2 –
If you have pull ups
EMOM for 5 min – 5-10 pull ups. These should be unbroken and work on technique. Better reps…this is about moving well.
D) Conditioning: 20 min time cap
9 RFT:
7 box jump overs 30/24
7 burpee pull ups
