CLASS WOD

1) Front Squat Complex
Build to a Heavy: 
1 Pausing Front Squat + 1 Front Squat

2) “Satan’s Whiskers”
3 Rounds:
10 Chest to Bar Pull-ups
10 Front Squats (165/110)
10 Burpees

*Thanks CompTrain for the awesome programming!

EXTRA PROGRAMMING

1) Ring Muscle-ups
1 Attempt for Max Repetitions

2) Front Squat
On the 1:30 x 7 Sets:
1 Pausing Front Squat
1 Front Squat

All repetitions are taken from the rack. On the pausing repetition, pause for a full 3 seconds in the bottom of our squat.

Set #1 - 55% of 1RM Front Squat
Set #2 - 60%
Set #3 - 65%
Set #4 - 70%
Sets #5+6+7 - Build to a Heavy Complex

GYMNASTICS STRENGTH

Developing the Muscle-Up
1. Strength
15 minutes:
10 Scap Pull-Ups (2 sec @ top)
30 sec Ring Plank
3 Skin-the-Cats
30 sec Wall Facing Handstand

Developing the Pull-Up
1. Strength
15 minutes:
10 Scap Pull-Ups (3 sec @ top)
10 Scap Pushups (3 sec @ top)
25ft Single Arm DB Overhead Carry (right)
25ft Single Arm DB Overhead Carry (left)

Muscle-Up +
1. Strength
5 sets:
3 Strict Handstand Pushups
3 Strict C2B Pull-Ups
*Add deficit/weight if possible.

2. Skill Conditioning
10 minutes, cycle through for quality:
5 Toes-to-Bar
10 Shoulder Taps
30 Double Unders





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