WEIGHTED PULL UP

4x6
Every 2min

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Iso DB Lat Pull-over:
3 x 6-8 each. Rest 60s
- Start weaker side first
+
- Pigeon Pose - 60s each
- Scorpion Stretch - 60s each
- Prayer Stretch - 60s
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

105 Pullups *
* when break, do 10 Hollow rocks

10 rounds for consistency:
3 burpees to target
5 DB thrusters
7 T2B
9 DB cleans
12 ring rows
30 s rest

Warm-up:

3x
15/12 Calories bike erg
10 Upright rows with snatch grip
8 Overhead squats
6 Strict chin-ups
24 Alternating V-ups

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Snatch ladder

Every minute on the minute:
1 Snatch, climbing weight.
Start @ 50% and add 5/2,5kg every minute.

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Metcon:

5 Rounds for time of:
20 Thrusters with dual dumbbells
20 Burpees over dumbbells
10 Strict chin-ups

M: 2 x 20kg N: 2 x 10kg

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Bonus:

5 sets of 10 Barbell bent over rows
5 sets of 10 JM press

Core:
3x
20 V-ups
14 Hanging knee tucks
20 Heels over object taps

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Pause Bench press 8-6-4-4 reps

Wide legs Back squat 8-8-6-6 reps

For time

• Spend 15-20 minutes practicing the following progression
• Headstand
• Headstand with knees to chest
• From the headstand position, kick upward to a handstand and hold
• Kick to a handstand, hold, and lower back to a headstand
• Multiple freestanding handstand push-ups

Rest at least 10 minutes, then perform

• As many rounds and reps as possible in 10 minutes of
• 35 double-unders
• 5 freestanding handstand push-ups

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
:30/:30 Half Pigeon on Box
:30 Box Prayer Stretch
:30 SLOW Alt. Deadbugs
-Rest as Needed b/t Sets-