Part A:

Pull-up Practice

5 mins showing different progressions

Then:

12min EMOM

Min 1: 8 hollow rocks into 8 Supermans

Min 2: 4 kips into 4 kipping chest to bar/ pull-ups/ 4 Seated Banded pulldown

Min 3: 6 butterfly/ 6 kipping chest to bar/ 6 box pull-ups – (Jump and slow down)

Part B: 4 rounds each: Alternate with Partner

15 cal assault

15M broad jump

Max hand release TEMPO push-ups in 30 seconds – slow down AND up

* partner starts when other partner gets off bike

* MAX effort