Part A:
Pull Up / BMU Progressions
L1: Dead hangs, pronated grip 2 sets, :20-:30 each
2 x 10 scap retraction
3 x 5 negatives
3 x 10 Barbell rack pull ups OR
5 x 5-7 banded strict pull ups
L2: Dead hangs, pronated grip 2 sets, :20-:30 each
3 x 5 reps of strict pull ups
5 x 5-7 of Kip swings, OR
3 x 5 Kipping Pull ups
L3: Dead hangs, pronated grip 2 sets, :20-:30 each
3 x 7 C2B or Butterfly Pull Ups OR
3 x 5 Jumping BMU or Banded BMU
Skill work (kip swings, pull to hip drills, transition attempts)
L4: Dead hangs, pronated grip 2 sets, :30-:40 each
BMU skill work (kip swings, pull to hip drills, transition attempts)
Execute 2-4 Reps, & working on cycling, OR
5 sets of unbroken 4-6 reps
Part B:
AMRAP 3
15/12 Cal Row
15 TTB
15 Front Squat (95/65)
~rest 2 mins~
AMRAP 3
12/9 Cal Row
12 TTB
12 Front Squat
~rest 2 mins~
AMRAP 3
9/6 Cal Row
9 TTB
9 Front Squat
C: 75/55
M: 65/45
Score total reps