Strength: every minute on the minute for 10 minutes perform as mas unbroken pullups as possible, use bands, kipping or strict pull ups.
Run Annie Run
50,40,30,20,10 reps of
Double Unders and situps
Run 400 M
Beginners 3 X single unders, intermediate perform Double unders, firebreathers perform situps on GHD
Work on Kipping
If you have a good kip down work kipping stopping drill by performing 3 kipping swings then come to a complete stop. You need to use you body control to stop you can touch the ground or the side poles.
Deadlift 5@65%, 5@75%, Max Reps@85%
Deadlift Body weight
Supine Ring Rows
Handstand Push Ups
Beginners – Scale deadlift to 50% of 1 RM, if you don’t know it 50% of what you tink you can do, it should start light and get heavy. For Ring Rows – Feet on Floor. Handstand Push Ups- on box
Intermediate – Deadlift as Rx’d or 50% 1RM which ever is lighter. Supine Ring Rows – put feet on a box. Handstand Push Ups scale to appropriate depth
Firebreathers – Deadlift Rx’d weight. Handstand Push Ups – setup on plates with abmat for full ROM handstand push ups. Supine Ring Rows – feet on bax at height of rings.
Mobility WOD Shoulder Stretch