Strength:
Strength:
Movement review: Chin-ups
EVERYONE will perform 3 sets of 15. If easy, do unbroken or C2B. If challenging to do strict, use a band. Rest as needed.
then EVERYONE will work their way through the pullup ladder
10 Jumping Pull-ups (if performed easily move to:)
10 Banded Pull-ups (if performed easily w/1sec controlled pause move to:)
10 Banded Chin-ups (if performed easily w/1sec controlled pause move to:)
10 Strict Chin-ups (if performed easily move to:)
10 Strict Pull-ups (if performed easily move to:)
10 Kipping Pull-ups (if performed easily move to:)
10 Weighted Strict Pull-ups
WOD:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
HSPU
Row for Cals
L1: Seated DB strict press OR push up w/HR
L2: Box HSPU
10-9-8-7-6-5-3-2-1
HSPU
Row for Cals
-with 20 cal row buy out
L3: Written
Time cap: 18 mins
Accessory:
Banded External Rotations 3×8-12ea
Stretching:
Movement review: Chin-ups
EVERYONE will perform 3 sets of 15. If easy, lower the box or C2B option. Rest as needed.
then EVERYONE will work their way through the pullup ladder
10 Jumping Pull-ups (if performed easily move to:)
10 Banded Pull-ups (if performed easily w/1sec controlled pause move to:)
10 Banded Chin-ups (if performed easily w/1sec controlled pause move to:)
10 Strict Chin-ups (if performed easily move to:)
10 Strict Pull-ups (if performed easily move to:)
10 Kipping Pull-ups (if performed easily move to:)
10 Weighted Strict Pull-ups
WOD:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
HSPU
Row for Cals
L1: Pushups w/HR
L2: 10-9-8-7-6…. And finish with a 20 cal row. Box HSPU ok
L3: Written