Monday, 5/10
May 9, 2021
Wednesday, 5/12
May 11, 2021

Warm Up

3 Rounds
6 Hanging Scap Retractions
12 Alt Samson Lunges
6 Scap Push Ups
12 Band Good Mornings


EMOM 12 Minutes (6 Rounds each)
A) Pull Ups Progression*
B) 5-10 Dips (Ring, Bars or Box)

Met Con

MC Prep (4 Minutes)
2×5 Kip Swings+ 10 Russian KB Swings
1×5 Knees to Chest+10 OH Swings
1×3-5 Toes to Bar

3 Rounds for Time (15 min cap)
20 Toes to Bar
10 Push Ups
20 KB Swings (32/20)
10 Push Ups


1 Min OH Band Stretch/side
1 Min standing Pec Stretch/side
1 Min OH Band Stretch/side

*Pull Up Progression:
Based on max Unbroken Strict Pull ups (tested May 4th)
Anyone who didn’t establish baseline should take first 4 minutes to warm up and set a number to work from (can jump back into EMOM for minutes 5-12)

Zero Pull Ups: 1-2 Negatives/ round- at any point can move to 5 Slow Ring Rows (focus on keeping hollow body and pause at top for 1 second)
1-4 Pull Ups: First three rounds do 1 Strict Pull Up either every :15 (4 singles), :20 (3 singles) or :30 (2 Singles)
Last three Rounds do max unbroken Band Assisted (band should allow between 5-10 reps)
5-9 Pull Ups: ½ baseline number each round (unbroken if possible)
10+ Pull Ups: ½ baseline number each round (unbroken if possible)

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