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

Upper Body Strength

Alternating Every Minute on the Minute for 12 minutes (6 sets of 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

MetCon:

3 Rounds

As Many Reps as Possible in 3 minutes:

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: 75/55, Ring Rows

Intermediate: 115/75, Jumping/Banded Pull-ups

Advanced: 135/95

Sport: 155/105, chest to bar