Thursday, 6/24

Warm Up

3 Rounds

6 Hanging Scap Retractions

12 Jumping Jacks

6 Dolphin Push ups

12 Mountain Climbers

Skill

EMOM 8 Minutes (4 Rounds each)

A) Chin Ups*

B) :45 Handstand Hold**

Met Con

Prep (8 Minutes)

1×400 M Run

2x 2 HSPU negatives+5 Kip Swings

2×2-3 HSPU+2-3 Pull Ups

Work

For Time (21 Min Cap)

Run 400 M

15 HSPU

21 Pull Ups

Run 400 M

12 HSPU

15 Pull Ups

Run 400 M

9 HSPU

9 Pull Ups

Run 400 M

Mobility

1 Min OH Band Stretch/side

1 Min Kneeling forearm Stretch/side

*Chin Up Progression:

0:          5 Bar in Rack chin ups

1-4:       2-5 Strict Chin Ups (do not need to be unbroken)

5-9:       5-8 Strict Chin Ups (do not need to be unbroken)

10+:      8-12 Strict Chin Ups (do not need to be unbroken)

** Handstand Hold:

Scale to wall walk or pike position

Scale up to Freestanding or handstand walk practice

In Met Con

Scale Pull Ups to Jumping Pull Ups or Ring Rows

Scale up to CTB

Scale HSPU to 1-2 Ab mats or DB Push Press (double DBs, weight should allow rounds to be done in 2-3 sets)

Scale Up to Strict or Deficit HSPU