Skill:
Pull ups:
1. Banded Hollow Lat Pull down 3x8
https://www.youtube.com/watch?v=FVjtOSA-dz8
2. Negatives
4x2 (3 count decent)
4x2 (5 count Decent)
Dips:
Dip Pulses: 3x8
Dip Negatives (jump into dip hold on rings, then lower)
4x2 (3 count decent)
4x2 (5 count decent)
Bar Muscle Up:
Bar Muscleup Pull Down Hollow Drill 3x5 with 10 sec hold at the top of pull
https://www.youtube.com/watch?v=a5o5zp8Jk6A
BMU Scoop to hollow: 15 slow reps
https://www.youtube.com/watch?v=SGdNwb4VbRs&feature=youtu.be
*(do only the 1st dril: the band with feet elevated on box)
Arch/Hollow Tension Drill: 15 reps
https://www.youtube.com/watch?v=HQgxLMnEJa8
Conditioning:
15min Amrap
20 Push Press (135/95)
40 Hang Power Cleans (155/105) (135/95)
60 Wall Balls (20/14 lb)
80 Kettlebell Swings (70/53 lb) (55/35)
100 Double-Unders
If you complete the ascending ladder, repeat in reverse
One Partner will work at a time. Climb up the ladder to complete the 100 Double Unders – then go back down the ladder, KB Swings, WBs, PCs, PP– if you have enough time start climbing back up again. For example do 20-40-60-80-100, then 80-60-40-20, then 40-60-80-100, etc.