1) GENERAL WARM-UP:

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

2) SPECIFIC WARM-UP:

3 Rounds

10 x Ring Rows

10 x Double DB Push Press

3) Skill Endurance: Pull-ups/Handstand Push-ups

Alternating Every Minute on the Minute for 12 minutes (6 sets each):

Skill Endurance: Pull-ups/Handstand Push-ups

Alternating Every Minute on the Minute for 12 minutes (6 sets each):

Pull-ups x 4,6,8,10,12,14

Handstand Push-ups x 4,6,8,10,12,14

Beginner: Ring Rows, Double DB Push Press (start at heavier weight and decrease as needed with reps)

Intermediate: Jumping (do any kipping that you can)

Advanced: Chin over bar

4) MetCon:

As Many Reps as Possible in 11 minutes:

10 x Single DB Hang Clean & Jerks

200m Run

20 x Single DB Hang Clean & Jerks

200m Run

30 x Single DB Hang Clean & Jerks

200m Run

40 x Single DB Hang Clean & Jerks

200m Run

Etc…

*Pace: Aggressive: into round of 50, Solid: into round of 40, Limit: into run after round of 30

Beginner: 25/15, 100m

Intermediate: 35/20

Advanced: 50/35