-Warm Up-


2 rounds


10- Banded pull a-parts

5- Hanging lat activators

10 - shoulder openers

10 - Banded rows

:15 hollow body

:15 arch body



-Strength-


Part A)


12 minutes


Strict Pull-ups


5-5-5-5-5


*goal is to eventually get off the bands or work your way down to a smaller band or add weight to your sets


Part B)


EMOTM  x 10:00 min


Even minutes - 3-5 modified muscle ups

*stick to a number that you can complete successfully each week add a rep

 

Odd minutes - :15 second ring support 


Part C)


3 sets of 10 reps


DB Lateral raises

Standing DB shoulder press

Banded last pull downs

(pvc attaches to rig with band tension)



-WOD-

For Time: 

12 minute cap


500m row for time

Immediately into


21/15/9


Ring dips

HsPu


Immediately into

500m Row for time