(10 mins max)

• 10-1 Air Squat + Jumping Pullup (1 rep equals 1 air squat + jumping pull up))
• 1-10 Kb Swings (light)

b) Pull up Skill Work

• min 1: 10 Strict Ring Rows + Scapula Retraction / Reset at bottom of movement
• min 2: 10 Beat Swings (focus on relaxed arms and engaging lats to pull back)
• min 3: 6 Jump to negative lowers
• min 4: 5 Strict Pullups (scale: jump to negatives)
• min 5: Rest
  
• min 6: 3 Strict Chest to Bar + 3 Kipping Chest to Bar (scale: Jumping Chest to Bar or regular Kipping pullups)
  
• min 7: L-Sit Pullup (scale: one leg up in an L/Tuck or back to negative lowers)
  
• min 8: Max set kipping pullup in the minute
  
• min 9: Max hold at top of Pullup Bar or Ring Row
  
• min 10: Rest 

Time cap: 6 mins

E2.5MOM:

4 Rounds of (i) and (ii):

(i) In min 1:  Run 100 meters  (run to first dumpster and back) (scale only if you are injured: 20s of airdyne)

In remaining time AMRAP:

• max reps of HSPU (scale: if you cannot go full range of motion, do them from a box)

After 2:30, start part (ii)……. 

(ii) In min 1:  Run 100 meters

In remaining time AMRAP:

• max reps of v-ups (scale: v-sit crunches)

After 2:30, repeat part (i) again…….

Repeat (i) and (ii) 3 more times.

e) RECOMMENDED MOBILITY:

• calves – smash and stretch
• shoulders/delts – smash and roll debts & banded front rack distraction