Warm-up:

10 Burpees

Shoulder activation (bands)

T-pushes (each arm)

Handstand holds/lowers

Shoulder activation on rig

 

Strength Development:

HSPU/Pull-ups

 

5 sets @ 2 minutes

 

·     1st Min: Strict Pull-ups

·     2nd Min: HSPU’s

 

Pick a scheme and maintain it across all 5 sets

 

WOD

 

16 Minute EMOM

 

 

·    1st Min: 10 Toes-to-Bar

·    2nd Min: 15 KB Swings

 

Scale numbers to ensure you rest between each round and maintain across all rounds