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Dynamic WU with Coach (No Measure)

Sweat, mobilize, activate with coach for 5-10 minutes.



Pull up strict/kipping skill work with coach, while accumulating 3 rounds with adequate rest…

4-6 Pull ups (weighted if possible) (Sub. Eccentric reps)

6-8 Ring Face Pulls (2-1-X-2)

16 Alt. Bear plank shoulder taps

8 Standing Pallof Press / side (w/weight on band)
Ring Face Pulls:

Metcon (Time)

For time:

5 rounds – 5 Pull Ups

10 WB @20/14

25 T2B

5 rounds – 5 Pull Ups

10 WB