Warm up: Coach led dynamic warm upPre-Mobility: OH rib mobilization 

Health and Fitness: 

A. Every 2 minutes, for 12 minutes (2 sets of each):

Station 1 – Laying to standing assisted rope climbs

Station 2 – L-Seated DB Presses x 8-12 reps

Station 3 – Alternating Forward Lunges x 20 reps
B. In partners: Complete as many rounds and reps as possible in 15 minutes of:

5 Pull-Ups or ring rows

10 Push-Ups

15 Wall Ball (20/14 lbs)
Classic

A.Every 2 minutes, for 12 minutes (2 sets of each):

Station 1 – Rope Climb x 2 ascents (continue rope climb practice from last week)

Station 2 – Handstand Push-Ups x max unbroken reps or L-sit DB Presses

Station 3 – Alternating Pistols x 20 reps or Alternating forward lunges x 20 reps 
B. In partners: Complete as many rounds and reps as possible in 15 minutes of (split as needed):

5 Pull-Ups (Advanced: Chest to Bar)

10 Push ups

15 Wall Ball (20/14 lbs)