09.19.18

Warmup/Mobility

1 min of DU/SU
1 min Spiderman L
1 min of DU/SU
1 min of Spiderman R
1 min of Easy Squat Thrusts
1 min Pigeon L
1 min of Easy Squat Thrusts
1 min Pigeon R
1 min of Alternating Step Ups
1 min Couch Stretch L
1 min of Alternating Step Ups
1 min Couch Stretch R

Then right into 2-3 min of Dynamic Joint Mobility

Skill

Review the Strict TTB, Muscle-up, Lat Pull Down, Pistol Squat and Bulgarian Split Squats.
Move through progressions and review scaling options
TTB – https://www.youtube.com/watch?v=yCqJyD6wwy0
Pistol Squat – https://www.youtube.com/watch?v=t7Oj8-8Htyw
Bulgarian Split Squat – https://www.youtube.com/watch?v=2C-uNgKwPLE
Muscle-ups https://www.youtube.com/watch?v=k1Lkbi8nl64
Banded lat pull downs https://www.youtube.com/watch?v=rBn_e62XuZE

Strength

EMOM X 12, alternating through each movement

P-
a. 10 Alternating Pistol Squats
b. 2 Ring Muscle-ups
c. 8 Strict TTB

L –
a. 5 Bulgarian Split Squats/side
b. 2 Kipping Ring Pull-ups + 2 Ring Dips
c. 8 Hanging Straight Leg Raises

F –
a. 10 Knee Tap Squats (5/side)
b. 10 Banded Lat Pull-downs
c. 10 Toes to Pole or V-ups

Metcon

Under a 17 min Running Clock
Min 0-5, Complete 2 rounds of:
Bike or Row 20 cal/15 cal
8 Pull-ups – (P – C2B, L – chin over bar, F – Jumping Pull Ups)
6 Clean and Jerks

With remaining time, AMRAP KB Jump Squats

Rest 1 min

Min 6-11, Complete 2 rounds of:
Bike or row 20 cal/15 cal
8 Push-ups
6 Back Squats

With remaining time, AMRAP alt DB Snatches

Rest 1 min

Min 12-17, Complete 2 rounds of:
Bike or Row 20 cal/15 cal
8 Split Jacks
6 Deadlifts

With remaining time, AMRAP lateral burpees over bar

Score is total reps in AMRAP

P – 155/115, 32kg/24kg, 50/35
L – 115/75, 24kg/16kg, 40/25
F – bike/row 15/12 cal, 95/65, 16kg/12kg, 30/15, burpees

Cashout

5 x 8
Single Arm DB Bench Press (8/side)

AND/OR

Apple Harvest Day 5k prep
P/L- Run 1 mile, F – Run 1200m