Friday Gymnastic/midline
Warm up
6-8 min amrap
10 Inchworms
20 Air squats
10 kips in bar or rings
5+4+3 Jumping pullups, kipping, strict
10 hip bridges
10 sec handstand hold
Skill/Strength 10min
Muscle up practice, alternate as you like between these movements
Swing and jump bar muscle ups, low bar feet on ground
Kipp hip to bar
Lat pulldown on foam roller, low bar (https://www.youtube.com/watch?v=nTfWWcZhewQ)
Bar muscle ups
*Jump into the bar, meaning standing slightly behind the bar, not under.
*When you kip back behind the bar the body should do this: feet up, knees up, pop the hips up into the bar, pull with arms, do a “sit ups”
Practice with bands
Metcon
6 rounds for time
In teams of 2, share anyhow, run together
50 cal row
40 Overhead squats 40/30kg
50 Wallballs over pull up bar 9/6kg
200m run
L1: 50/35kg, 20/15kg slamballs or wallballs
L2:
L3: 30/20kg
L4: 30/20kg front squats