Mobility/Activation: 3 rounds
a. 15 band pull aparts
b. 15s hollow body hang
c. 5 rings rows w 3s eccentric
Strength/Skill: 10:00 for kipping pull up instruction, then
F: work for a kipping pull up, if you are not close perform 3 max hangs from the bar followed a max effort set of ring rows
P: accumulate 25 kipping pull ups in as few sets as possible
C: work on butterfly kipping pull ups if you do not have them.
15 Wall Balls
12 Toes to Bar
9 Shoulder to overhead
F: 14/10, toes to rig, 95/65
P: 20/14, knees to elbow, 115/85
C: 20/14, toes to bar, 135/95
Coaches’ notes: medium time domain workout. Try to go unbroke through the sets of the wall balls every round. Break up your sets of t2b early so that you do not get stuck doing 1s and 2s.