Warm Up:2:00 bike/row/run 2 easy rounds of: 10 hollow rocks 10 kneeling unilateral strict press with DB each side- knee in a lunge position, weight is in hand opposite of the knee that is out front. 15 RDL with light weight on barbell 20 hip bridges- no weight. Use a bench with heels on bench, back flat on ground. Drive hips up to a bridge position.


Primer: 6:00 EMOM min 1: 2 TGU each side min 2: 20 GHD sit ups or abmat sit ups min 3: :30 Handstand hold on wall or freestanding

Skill: kipping pull ups 1. swing development drill: https://www.youtube.com/watch?v=cBhc5pKpgVw Pause at Lat active hollow, pause at neutral, pause at tight arch, pause back at neutral and repeat. 2. kip swing drill: https://www.youtube.com/watch?v=x6pey96d3Zw The goal is to find timing, tempo, & rhythm all while maintaining control. A good test is to stop on command before disengaging from the bar. 3. 3 swings + 1 pull up + 3 swings drill: https://www.youtube.com/watch?v=ZURDHFgpEgE

WOD: 12:00 AMRAP- Granite Games qualifier wod 2016 12 C2B pull ups- sub pull ups 8 Deadlifts 245/165 or 225/155 or 185/125 12 HSPU - sub downward dog push ups 8 Deadlifts

scaled for this wod= weight 135/95, pull ups can be jumping, push ups for HSPU