25 08 15 – Weighted pull ups

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25 08 15 – Weighted pull ups

Warm up:

  • 3 mins DUBs
  • 20 kip swings
  • 15 push ups
  • 10 squats

 

Mobs:

  • Dislocates
  • Shoulder distraction
  • Lat smash

 

Strength – Weighted pull ups:

  • 5-5-5-5-5-5
  • Scale: work on a bodyweight pull up or negative movement depending on how far along your pull up development you are.

 

Metcon – for time:

  • 10 handstand push ups
  • 10 squat cleans 50/35kg
  • 10 toes to bar
  • 20 hand release push ups
  • 20 hang power cleans 50/35kg
  • 20 toes to bar
  • 30 push ups
  • 30 power cleans 50/35kg
  • 30 toes to bar

25 min time cap