Kipping/Butterly Pull Ups: 12 minutes
*Position Skill Work
21 Butterfly Sit-Ups
12 Chest-to-Bar Pullups
6 Strict Handstand Pushups
Sit-Up: For athletes who lack the abdominal strength to perform Butterfly Sit-Ups without excessive momentum from the arms, scale to sit-ups with feet anchored.
Chest-to-Bar Pullup: Allow athletes to struggle through in small sets so long as they can keep performing them
MOD1: Scale repetitionsaccordingly
MOD3: Ring Rows
Strict Handstand Pushup: Advanced athletes who will find sets of 9 SHSPU easy may add a deficit. Scale movement to one of the following, listed from highest to lowest proficiency:
-Handstand Pushup Negative (https://www.youtube.com/watch?v=mo-e2VKPPoU)
-Box L Headstand Pushup (https://www.youtube.com/watch?v=titO9jhlZ6c)
-Box L Headstand Pushup Negative (https://www.youtube.com/watch?v=78vt3_UMTgE)
1) Hip Extension 4×15
Slow eccentric, explosive concentric. Athletes may add load by holding a plate across their chest if this will be very easy for them.
2) Power Snatch, 30 For Time, 155#/105#
Scale load for athlete to stay within timecap. There is no movement scale for this workout – athletes who are not yet proficient with the power snatch should not perform this.
EMOM x 10:
Toes to Bar x 3-6