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Warm-up Drills
I. Row 750m (Power Curve Refinement Effort)
II. 10-8-6 reps of
Hollow Rocks (2ct)
Medicine Ball Cleans (20/14lbs)
Hindu Push-ups (2ct)
III. Mobility

Impact/Focus: Pull-up/Rope Climb/Muscle-up Tests
Against a 12:00 Running Clock Choose 1-3 Deadhang Pull-up/Muscle-up Month tests to attempt a personal record.

Weighted Deadhang Pull-up 1RM
L-sit Pull-ups Max Reps
Deadhang Pull-ups Max Reps
Deadhang to Freestyle Pull-ups Max Reps
Freestyle Pull-ups Max Reps
Max Rope Climb Ascents x 5:00 (Freestyle)
Max Rope Climb Ascents ‘Unbroken’ (CFGS)
Weighted Muscle-up 1RM
Deadhang Muscle-ups Max Reps (false grip)
Freestyle Muscle-ups Max Reps

Post scores to comments.

“Warm Shadows”
5 Rounds of (3:00 AMRAP x 1:00 Rest)
12 x Wallball (20/14lbs)
6 x KB Snatch H2H (24/16kg)
8 x Reverse Wallball (20/14lbs)
10 x American KB Swings (32/24kg)

Post scores to comments.

Skill Development
Choose one of the following for 4-7 Quality Rounds
I. 3 x L-sit Pull-ups
II. 3 x Strict Toes-2-Bar + 1 x Deadhang Chin-up
III. 3 x Knees-2-Elbows (Strict) + 1 x Deadhang Chin-up
IV. 5 x Laying Leg Raises + 1 x Pull-up Deadhang Mod (Manual Resisted Negatives if Applicable)

Samy Daghir

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