12.20.18

Warmup

Target Mobility
Duck Walk
10 Push-ups
Bear Crawl
10 Ab Mats
Spiderman
10 Jump Squats
Lateral Lunge
10 Pull-ups
Rotational Sumo
10 Hollow Rocks

Mobility

Joint Mobility/Group Stretch x 6 min

Skill

Review all variations of Pull-ups.
Strict-Kipping-Butterfly
Practice and progress through the appropriate movements for ability level for 3-5 min

Strength

With a 12 min running clock, complete 3-4 rounds of the below, resting as needed.

Performance
1 Strict Muscle-up
5 Strict Ring Dips
10 Second L Sit
1 Muscle Up
5 Toes Through Rings
(Perform Unbroken)

Lifestyle
5 Strict Pull-ups
8 Push-ups
5 Second L Sit
2 L Sit Pull-ups
5 Toes to Bar

Fitness
5 Ring Rows
5 Pull-ups
10 Second Plank
5 Jumping Pull-ups
5 Hanging Knee Raises

Metcon

For time Under a 15 Min Cap

Share Reps with a partner in any way you wish as long as both partners perform the same amount of reps for each part

200 Double Unders
30 Thrusters
50 Cal Row
20 Power Snatches
40 Cal Bike
10 Overhead Squats

P – 135/95
L – 115/75
F – 400 singles, 95/65, Front Squat instead of OH Squat

Cashout

Lax Ball to Hip Flexors
Lax Ball to Forearms
Smash Hamstrings with barbell Elevated on J Clips on Rig
Smash Traps with barbell Elevated on J Clips on Rig