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Warmup: Pair up, Partner 1 does 10 wall ball while partner 2 does suicide sprints between 3 cones 8ft apart (cone 1 to 2 to 1 to 3 to 1 to 2 to 1 to 3). Switch every time your partner is done 10 Wallball. Complete 3 sets each. (*Remember this is a warm up, move around 60-70% effort)
Mobility: Overhead Rib Mobilization X 3 spots on each side

Health and Fitness
A. Skill Practice – Kipping Pull up Progressions (learn how to progress to a Kipping pull-up, include some mobility drills to assist in this process)

*Take 5-10min to run through chipper*
B. 3 rounds:

10 KB swings
10 Push-ups
10 KB clean & jerk (5 each arm)
10 Pull-ups or ring rows
10 Weighted KB Sit-ups
10 KB thruster (goblet style, held with two hands)
30 Double Unders or 50 singles

Classic:
A. Skill Practice – Kipping Pull up Progressions (learn how to progress to a Kipping pull-up or if you have it learn the butterfly pull up)

*Take 5-10min to run through chipper*

B. For time

30 KB swings (55/35 for KB weights)
30 Push-ups
30 KB clean & jerk (15 each arm)
30 Pull-ups
30 Weighted KB Sit-ups
15 KB thruster, right arm
15 KB thruster, left arm
100 Double Unders

D. Mobility = Coaches choice