“Plan – Do – Reflect” (Deliberate Practice)*

• Choose 3 to 5 movements (parts) to work on today See movement options for scaling movement difficulty up/down

2 or 3 rounds of:
2:00 @ easy pace: Air bike/Row/SkiErg/BikeErg/Jog
2:00 @ AMRAP: Bar muscle-ups
+
2 or 3 rounds of:
2:00 @ easy pace: Air bike/Row/SkiErg/BikeErg/Jog
2:00 @ AMRAP: (7.62m) Handstand walks
+
2 or 3 rounds of:
2:00 @ easy pace: Air bike/Row/SkiErg/BikeErg/Jog
2:00 @ AMRAP: Single leg squats (alt)
+
2 or 3 rounds of:
2:00 @ easy pace: Air bike/Row/SkiErg/BikeErg/Jog
2:00 @ AMRAP: Toes-to-bars
+
2 or 3 rounds of:
2:00 @ easy pace: Air bike/Row/SkiErg/BikeErg/Jog
2:00 @ AMRAP: Handstand push-ups

Handstand push-up → Wall-facing HSPU → Strict HSPU (deficit or regular) → Kipping HSPU
Bar muscle-ups → Jumping bar muscle-up → Chest-to-bar pull-up → Pull-up