11.02.18

Warmup

Flight Simulator – 6 min Cap
P/L – Double Unders 10-20-30-40-50-40-30-20-10

– Sets must be unbroken, or start over at 0
– Rest as needed between sets
– If finished under the Cap – use the remainder to see how many you can do unbroken

F – 20-40-60-80-100-80-60-40-20 Singles
or
Use 6 min to work on Double Unders

Mobility

Dynamic Joint Mobility x 6 min

Skill

Review all variations of Pull-ups:
Strict
Kipping
Butterfly

Then group practice and progress through the appropriate movements for ability level for 3-5 min.

Strength

Every OTHER Minute for 14 minutes
Perform one of the following ring or Pull-up complex:

P –
10 sec Ring Swing – small
2 Muscle-ups
10 sec L-Sit
10 sec top of ring Pull-up hold (lower from last dip into this)
4 Strict Ring Pull-ups

Perform unbroken

L –
10 sec Kip Swing
6 Kipping or Butterfly Pull-ups – choice of chin over bar or chest to bar
10 sec Hanging L-Sit hold
10 sec top of bar Pull-up hold
6 Kipping or Butterfly Pull-ups – choice of chin over bar or chest to bar

F –
10 sec Kip Swing
4 Jumping Pull-ups
10 sec Hollow Hold (on ground)
10 sec Bar Hang with scapular engagement
4 Ring Rows

Metcon

12 min AMRAP
15 Squat Snatches
30 Push-ups
9 Squat Snatches
18 Push-ups

The weight on the snatches should be light enough to maintain going unbroken throughout the workout

P – Hand Release, 75/55
L – 65/45
F – Front Squats 45/35, Push-ups modified as needed

Cashout

4 rounds, not for time
10 GHD Hip Extensions
10 mini band Clamshells/side – band at knees
10 mini band Kick Backs/side – band at ankles