Our last week of strict pull up and handstand push up progressions then we change our focus to the kip. Or generating more force and speed from the hips..Our met con is a longer interval piece where each new 5:00 AMRAP increases the difficulty of the pull, but with a lower rep scheme, and increases the loading on the C&J. Scaling options for the pull up/muscle up will be available on the whiteboard.

GYMNASTICS 

Alternating EMOM x 10 (5 Rounds):
Minute 1 – 3 Weighted Pull Up
Minute 2 – Max Strict HSPU in :30s

WOD

” Play It Again ”

AMRAP 5:
3 Rounds:
15 Pull-Ups
9 Power Clean and Jerks (42.5/30)
Time Remaining: Max Calorie Assault Bike

[Rest 5 Minutes]

AMRAP 5:
2 Rounds:
12 Chest to Bar Pull-Ups
9 Power Clean and Jerks (60/40)
Time Remaining: Max Calorie Assault Bike

[Rest 5 Minutes]

AMRAP 5:
1 Round:
9 Bar Muscle-Ups
9 Power Clean and Jerks (70/45)
Time Remaining: Max Calorie Assault Bike