WOD
Warmup
Dynamic Stretch/Warm-up
Tabata (20sec Work/10sec Rest) – 3 Rounds:
(1) Banded Face Pulls
(2) Extended Plank Hold
(3) Superman Extensions
Skill
Kipping Pull-up Progression (6-8 minutes):
Beginner: Banded Kipping Hollow Position Drill
Intermediate: Box Hollow Arch Kip and/or Three Position Kip
Advanced: Kipping Pull-up
Banded Kipping Drill: https://youtu.be/_zadXjlskmk
Box Hollow/Arch: https://bit.ly/3Q38cN1
Strength
3-4 Sets
12e/arm Single Arm DB Row
15-20sec Tuck L-Sit Hold on KB
100′ Farmer’s Carry (bar) AHAP
(2) https://youtu.be/VhqEdeeAyvg
Metcon (no measure)
EMOM x 12 Minutes (4 Rounds) – For Quality:
(1) Supinated Body Rows
(2) DBall Bearhug Hold (80/50)
(3) Forearm Plank
(4) Rest