Warm up & Gymnastics skills

2 rounds of:

10 Cuban presses with 5# plates in each hand

20 A-frame toe touches

10 bent over DB rows (lights)

20 sec dead hang from rig

Then, every 30 sec for 10 rounds(5 min):

3-5 pullups from the scaling option of choice – MUST include kip or butterfly

Options in order of difficulty:

Kipping swings (no pull) – practice the ‘hollow-superman’

Kipping pullups as performed in the sequence of 3 kips + 1 kipping pullup repeated several times

Kipping pullups

Kipping chest to bars

Butterfly motion practice with on leg on box

Butterfly pullups

Butterfly chest-to-bars

Kipping pullups may be performed with a light band so long as you are able to perform proper kipping

Use half of what you achieved last week in a minute, and perform this every 30 sec instead. Round up if you did an odd number last week.

Strength

5 supersets

A1. Commando pull-ups 5×5 per side

A2. Seated alternating dumbbell curls 5×16 (8/arm)

Note: focus on keeping your hips perpendicular to the pull-up bar – fight the rotation – use a band to ensure your chin reaches over the bar

Rest around 90 sec before starting another superset

Conditioning

3 rounds for time:

20 lateral burpees over bar

10 clean & jerks 155/105 lbs

10 pull ups (Rx+: 5 bar MUs)

Time cap: 15 min

goal: <12 min

EVF360

Part A

5 supersets

A1. Commando pull-ups 5×5 per side

A2. Seated alternating dumbbell curls 5×16 (8/arm)

Note: focus on keeping your hips perpendicular to the pull-up bar – fight the rotation – use a band to ensure your chin reaches over the bar

Rest around 90 sec before starting another superset

Part B

4 rounds for max reps, performed as 40 sec work, 20 sec rest (20 min):

Toes to bars

Alternating single DB hang clean & jerks 50/35 lbs

Ski erg calories

Row calories

Double unders