Thursday
Skill:
Kipping Pullup
Beginners focus on basic kip. Use band if needed to get the rhythm and full ROM
Intermediate focus on chest to bar kip
Advanced focus on big kip for Bar Muscleups
After demo and explanation Allow athletes to practice for 6 minutes as EMOM. Keep reps under 5 each minute.
MetCon
20 minutes to complete
40 chest to bar pullups
Terrible Stair Run
30 HSPU
Terrible Stair Run
20 Bar Muscleups
Terrible Stair Run
In remaining time AMRAP
25 foot HSW / 2 wall walks
20 ring dips / HR pushups
15/12 calorie row