Kickball this Saturday! Come have fun!

Skill AMRAP 8 minutes for skill (Don’t rush through the movements, focus on solid positioning throughout)


3-position strict muscle-up drill (3 second pause in each position)

Hollow slide-outs x 3-5

Bar kip swings x 10 Metcon Every 90 seconds perform: 4 total rounds of each (12 total minutes)

1st 90 seconds: Supinated Pull-up x 7 (30X0)

- Assist with bands or feet as needed

- Full stretch at bottom of pull-up

- Attempt to maintain hollow position throughout

- Add weight if able


2nd 90 seconds: Dip x 7

- Assist with feet as needed

- Add weight if able

- Sub with rings if needed 12 minute AMRAP:

3 wall walks

6 burpee box jumps (30/24)

9 toes to bar Extra Work a. Dumbbell Waiter's Walk (3x25 meters/arm) elbow bent b. Handstand Shoulder Taps (3x3-5 taps/side) Maintain mid-line

Utilize hardest cariation you can while maintaining technique c. Dumbbell Triceps Skull Crusher (3x12 tempo 30X0) low incline #workoutoftheday