0:00-20:00 General Warm-up/Skill Work

20:00-35:00 Skill Strength

35:00-43:00 Transition to WOD

43:00-55:00 WOD

55:00-60:00 Cool-down

Skill Work:

8-10 minutes:

Work butterfly or kipping rhythm for pull-ups or kip swings for those who cannot do them yet

Work on the proper hand placement and set-up for HSPU, scale with rubber plates under an AbMat (no more than a 45# plate so there is still some range of motion), modify to pike position for those who cannot yet get upside down…negatives are a great way to work position and feel…pop up on wall, slow 3-5 second lowering, come off the wall and stand, repeat for 3-5 reps…can also progress to pause HSPU, lower head to mat, pause, bring knees down, pause, kick and press, come off wall and repeat

Skill Strength:

Alt. EMOM 12 (6 sets each):

3 Pull-ups (hardest version you can)

3 Handstand Push-ups (hardest version you can)

*this is a great opportunity to level up…get your first kipping, butterfly, or strict pull-ups…get your first kipping, deficit or strict HSPU, let’s gooooo!

*list below, hardest to easiest

Pull-ups:

Strict Weighted

Strict

Chest to Bar

Chin over Bar

Banded

HSPU:

Parallette or Deficit Strict

Parallette or Deficit Kipping

Strict

Kipping

Modified with AbMat (rubber plate under AbMat, same as info in skill section)

Piked or Double DB Strict Press

Workout:

3 Rounds

AMREP 3:

10 Clusters

Max Pull-ups

—1:30 rest between rounds—

*we worked strength for pull-ups in the first section, now let’s see how you do with higher reps

*Pace: Aggressive: 75 Pull-ups, Solid: 60 Pull-ups, Limit: 45 Pull-ups

*Clusters: from the ground, squat clean into a thruster, these should be quick singles or 2 reps at a time, if you can do much more than that it is too light

*Pull-ups: go for big sets each time, this is testing your ability to consistently string reps together

Beginner: 45/35, Ring Rows

Scaled: 75/55, Jumping/Banded Pull-ups

16-17: 95/65