WARM-UP

Banded shoulders + glutes

-into- 3 sets:

• 1:00 Machine
• 3 Box Step ups (each side)
• 5 Overhead Squats
• 5 Up Downs
• 5 Kip Swings

SKILL WORK

15 min to work on one of the following, focus on finding new skills:

*          Ring Muscle-ups

*          Pull-ups (any style)

*          Plate Jumps (building confidence in jumping to new heights by adding plates)

WORKOUT PREP

3 sets with Partner:

• 3 Overhead Squats (each/ build in weight)
• 2 Box Jumps (each/ build in height)
• 2 Kipping Chest to Bar (practice muscle ups if performing)

“BRAND AND ANDY”

FIRE

5 Sets x 1:30 AMRAP:

• Partner 1: 6 Overhead Squats (60/45)
• Partner 2: 6 Box Jumps (30/24)
• *Both complete and switch
• INTO – Max Kipping Chest to Bar / Bar Muscle Ups/ Ring Muscle Ups
• -rest 1:30 between rounds-
• Kipping Chest to Bar = 1 rep Bar Muscle Ups = 3 reps Ring Muscle Ups = 4 reps

WATER

• OH Squats 50/35kg
• Box (24/20)
• Max Kipping Pull Up/Kipping Chest to Bar/ Bar Muscle Ups

EARTH

• Front Squats
• Step Ups
• Max Jumping Pull Up /Jumping Chest to Bar /Kipping Pull Up