WARMUP:
3 RDS
10 CAL
:30 DEAD HANG + 10 SCAP PULL-UPS
10 SPIDER-MAN LUNGES
10 SCORPIONS
STRENGTH/ SKILL
KIPPING DRILLS
E 2 MINS FOR 6 MIN
OPTION 1:
8-12 BANDED PULL-UPS. IF YOU GO OVER 12 MOVE TO A BAND WITH LESS RESISTANCE. IF BANDED PULL-UPS ARE TOO DIFFICULT YOU CAN DO NEGATIVE PULLUPS
16 ALT HAMMER CURLS
:30 HOLLOW HOLD
OPTION 2
E 2 MINS FOR 6 MIN
1 STRICT PULL-UP + HOLD + PUSH X 3-5 REPS
16 ALT HAMMER CURLS
:30 HOLLOW HOLD
OPTION 3
E2 MINS FOR 6 MIN
5 KIP SWINGS + 5-10 BUTTERFLY PULL-UPS/C2B
16 ALT HAMMER CURLS
:30 HOLLOW HOLD
* PARKING LOT
E 2 MINS FOR 6 MIN
100M KB WAITERS CARRY
16 ALT HAMMER CURLS
:30 HOLLOW HOLD
CONDITIONING:
AMRAP 3:00 X 6
5 DEADLIFTS (115/75)(95/65)
7 HANG POWER SNATCH
9 PUSHUPS
*rest 1:00 AFTER EVERY ROUND
PICK UP WHERE YOU LEFT OF