Warmup

Run to Sessions 2x

10 Minutes
10 yd Downdog Walk
10 yd Frog Hop

Skill

15 Minutes Pull-up Practice

L4 – 3-5 unbroken sets of 2/3/5 – 2 strict chest to bar/ 3 strict/ 5 kipping

L3 – kipping technique practice – swing/drive/kip/return

L2 – strict pull-up practice – sub-maximal sets/chin-ups/negatives/partial reps/scap-retractions

L0/1 – same as L2, and ring rows

Conditioning

“Whiplash”

All Levels
20 Minutes AMRAP
5 Burpees
10 Wall Balls
3x Suicides (5/10)

L3/4 – 20/14