1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

2) SPECIFIC WARM-UP: 2 Rounds

10 x Ring Rows

10 x Push-ups

20 x Flutter Kicks

3) Skillz: Pull-up/Muscle-up

Fitness:

Every Minute on the Minute for 6 minutes:

Sets 1-2: 6 x Snatch Grip Bent Over Rows (VIDEO)

Sets 3-4 4 x Snatch Grip Bent Over Rows

Sets 5-6: 2 x Snatch Grip Bent Over Rows

*work to heaviest set of 2 you can, use formula below to calculate estimated max and then divide that by your body weight to see where you are…75% of your body weight means you should have the strength to do a kipping pull-up, 80% of your body weight means you should have the strength to do a strict pull-up or kipping chest to bar pull-up

Performance and Sport:

Alternating Every Minute on the Minute for 6 minutes (3 sets each):

Max Unbroken Strict Pull-ups (Performance: Strict Ring Pull-ups)

Max Unbroken Strict Bar Dips (VIDEO, Sport: Strict Ring Dips)

*if you can get 7 or more reps consistently then you should have the strength to do a Bar/Ring MU, 14 or more reps then you should have the strength to do a strict Bar/Ring MU

Formula for estimated max:

Weight used x Reps completed = A

A x 0.0333 = B

B + Weight used = Estimated Max

Example if you did 125 for 2 reps and you weigh 185

125 x 2 = 250

250 x 0.0333 = 8.325

8.325 + 125 = 133.325 is your estimated max

133.325/185 = 72.07% (you are very close to reaching the strength for a kipping pull-up)

4) MetCon:

As Many Rounds and Reps as Possible in 8 minutes:

15/11 x Calorie Bike (Fitness: 11/9 if needed…should take no more than 1 minute max)

20 x AbMat Sit-ups

—2 minutes rest/switch stations)—

4 Rounds For Time (8 minute cap):

250m/200m Row

20 x Wall Balls @Fitness: 14/10, Performance: 20/14, Sport: 30/20

*start groups at different stations if needed because of class size