1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP: 3 Rounds

10 x Single DB Curls (5 each arm)

15 seconds x Bar Hang

20 x Shoulder Taps

3) Skillz: Pull-ups/MU/Handstand Walk

6 minute block:

Kipping Chin over bar/Strict chin over bar/Kipping chest to bar/Strict Chest to Bar/Kipping Bar MU/Strict Bar MU/Kipping Ring MU/Strict Ring MU

*this is your opportunity to get your first rep or go for a single max unbroken set PR

6 minute block:

Handstand Walk/Handstand Hold

*get your first steps on a HSW or max distance PR or get upside down for the first time or max handstand hold on the wall PR

*Have some fun and see what you can do. You will never know if you don’t try it!

4) MetCon:

As Many Rounds and Reps as Possible in 15 minutes:

8 x DB Snatch @Fitness: 35/20, Performance: 50/35, Sport: 70/50 (from the ground, DO NOT have to alternate, another opportunity to go heavier than you are used to on the DB)

8 x Box Jump Overs @24/20” (Fitness: 20/16”, Sport: Box Clear overs @24/20”…jump over the box without feet hitting)

100m Sprint

*30 seconds rest between rounds

*Feel: Full Send

*Limit: 6 Rounds