Warm up/prep 3 sets Candle stick role to pistol; 3/leg Shrimp squat; 4/leg + Ankle mobility; 10 min + WOD: 10 min amrap 10 AB Cals 8 Alt Pistol squats + Strength/Supplemental: A. Wght;d pistol hold w/15lb plate a counter balance; 20-30 sec/side x5; rest 2 mi

Warm up/prep 3 sets PVC PT; 10 reps Scap Pull up; 15, 10, 5 Hollow Rock; 10 reps + 10 Controlled kip 5 Kip swing 3 power kip swing *repeat as needed + WOD 10 min EMOM 3 kipping pull up+2 CTB Pull up + 10 min EMOM 2-3 Strict CTB Pull up + Strength/Supplemental [...]

Today is a rest day for the program!  

TESTING IS OVER Skill Rope climb footwork practice; 10 min OR 10 EMOM 2 Rope Climb  + WOD: For time 10 Rounds 4 Wall walks  7 Kipping hspu  + Supplemental Work:  3 sets Straight single arm lat pull down; 10 reps/arm Scap circles in high push up; 10 reps each direction

THIS IS A TESTING WEEK  A. Seated Single Arm DB Press; 5RM each arm + WOD: 21-15-9 Kipping Hspu  AD/AB Cals (Sub rower if needed)

THIS IS A TESTING WEEK  A. Weighted Ring Dip @ 31x1; 1RM + For time 30 Ring MU -or- 5 min amrap Ring MU

Today is an active rest day for the program~ 45 Mins of one of the following: Rowing Running Biking Swimming