Strength:
A) Muscle Snatch: 5 sets of 8 UB every 60 sec, increase load through all sets
B1) Weighted Chinups: 5×3, no rest
B2) Max effort l-sit on rings, rest 90 sec
Skill
A) 12 min clock
4 min. banded shoulder distraction OR Box stretch
4 min. working on freestanding tripod position
4 min. working on freestanding HSPU
B) 4 sets –
Pick a medium distance and HS walk to the wall, once to the wall, reestablish straight body and lower into 5 strict HSPU as able
C) Accumulate 2 min. Parrelette L-sit (focus on shoulder blades back and tight, if back curls, drop and reset )
Conditioning:
For Time:
40 Pullups
80 DU
60 Wall Ball (20/14)
rest 1:1
30 Pullups
60 DU
40 Wall Ball (20/14)
rest 1:1
20 Pullups
40 DU
20 Wall Ball (20/14)
no rest immediately finish with 1k row