Warm Up (10 minutes):
1. General warm up for hip and ankles
2. General overhead mobility warm up
Main Class (40 minutes):
Skill Development Kipping Pull ups
First do all 1., then 2.,...
1. Kipping swings: 5x10
2. Top of the pull up hold: 5x10-20 sec
3. Kipping pull ups: 5x max unbroken kipping pull ups, 90 sec rest in between
Don’t rip your hands!
*Scale to 5x max unbroken ring rows
5 rounds for time:
15 Thruster, Rx 40/35kg
Time Cap 20 minutes.
*Scale to DB thruster and knee to chest / abmat sit ups
Accessory (10 minutes):
Unilateral work - Lunges
3 rounds for quality
1. 30m Forward walking lunges, 1 KB in front rack in 1 hand
2. 30m Backward walking lunges, 1 KB in 1 hand next to the body
3. 30m Forward walking lunges, 1 KB in overhead hold