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

Upper Body Strength

Alternating Every Minute on the Minute for 10 minutes (5 sets of each):

3 Pull-ups (hardest version you can)

3 Handstand Push-ups (hardest version you can)

*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

MetCon:

As Many Rounds and Reps as Possible in 8 minutes:

10 Wall Balls

1 Rope Climb

*Pace: Aggressive: 8 Rounds, Solid: 7 Rounds, Limit: 6 Rounds

*Wall Balls: full depth, chest up, hands on side of ball, big push with legs to get momentum into the wall ball, goal is to remain unbroken, limit is no more than two sets

*Rope Climb: work on getting feet above shoulders to clamp

Beginner: 10/8, 10 Double DB Curls

Intermediate: 14/10, Half or 3/4 Rope Climbs

Advanced: 20/14

Sport: 25/20, 4 minutes legless, 4 minutes regular