WARM UP

Set 1:
:20 Medball Ground-to-Overhead
:20 Scap Pull-ups
:20 Scap Push-ups

Sets 2-3:
:20 Counterbalance Squats to Medicine Ball
:20 Kip Swings
:20 Medicine Ball Strict Press
:30 Rest Between Sets
.

SKILLS & SPECIFIC WARM UP

Kipping – Pull Up

EMOM 10′
2 Strict or Strict Weighted Pull-ups

Set:

7 Wall Balls
7 Pull-ups or Pull-up Modifications

CONDITIONING
“APPLE”

5 ROUNDS FOR TIME
25 Wall Balls #9/6
25 Pull-ups

Scaled

5 ROUNDS FOR TIME
15 Wall Balls #6/4
15 Pull-ups