Pull ups and rope climbs

I. Warm up 3 rounds:

• 100 M run
• 10 OHS with PVC
• 10 Dislocates
• 3 Bridge ups

II. Kipping Positioning

• 20 Sec Hold x 3 sets
• Superman Holds with PVC
• 5 Hollow rocks x 3 sets 
• 5 Superman Rocks x 3 sets

III. Partner Work

• 10 sec shoulder retractions x3
• Dead Hang pull up - or attempts
• 3 of 5 sets of swing stops
• 3 hand releases
• Partner spotted kips.
• For those who are trying to connect I will cover the transition.

IV: Rope Climbs:

• Hang test
• Locking your feet
• Learning the "j" hold
• Modifications to hollow pulls

WOD: AMRAP in 12 of:

1 rope climb- 15 ft

10 HRPU

run 200 Meters

Scaled

5 Kipping pullups/ strict

10 Push ups or banded push ups

run 200M