THURSDAY WOD

SKILL

10 min Kipping Pullup Skill Work

– Alligator Rolls

– Bar Kips

– Kips with knees up

– Hips over fence drill

– Kipping Pullup (ONLY IF ABLE TO DO > 3 STRICT PULLUPS)

– Cycling Kipping Pullups

– If you cannot do 3 SPU, continue to work on first 4 drills

METCON

10 min Butterfly Pullup Skill Work

– Kip + Fall Through

– Kip + Fall Through + Hollow

– Cycling reps

STRENGTH

Superset

A1: Strict Pull-ups (3×11)

Add weight if easy

W1: 3×5

W2: 3×7

W3: 3×9

W4: 3×11

If you cannot do strict pullups:

Strict Pullup eccentrics w/ a 3-5 sec lower

A2: Single Arm KB OH Hold (3×45 sec each climbing)

W3: 3x30s

W4: 3x45s

A3: Single Arm Ring Row Hold (3×30-45 sec each)

W3: 3x30s

W4: 3×30-45s

METCON

2 Rounds for reps

EMOM 11:

Min 1: AMRAP Pullups

Min 2: AMRAP Burpees

Min 3: Rest

First score is total reps of pullups, 2nd score is total reps of burpees.