Thursday

Skills:  (No more than 10 minutes to complete the following)
3 kips (controlled) + 1 (straight leg toes to bar or 1 straight leg raise (as high as possible)
3 kips + 1 toes to bar or….
3 kips + 1 toes to bar or….
3 kips + 2 toes to bar or….
3 kips + 2 toes to bar or….
3 kips + 2 toes to bar or….
3 kips + 3 knee raises to chest then toes to bar or 3 knees raises (as high as possible)
3 kips + 3 knee raises to chest then toes to bar….
3 kips + 3 knee raises to chest then toes to bar….
**These movements should be controlled as much as possible.  For those with toes to bar, there should not be much swing from superman into your toes to bar.  We are working on using our hip muscles to generate the power to the bar verses shoulder strength.  Also, the movement should be performed with legs as straight as possible for the first 6 sets.

Strength:  4×4 banded bench press
3×5 weighted pull up

Metcon:
6 min amrap
3 deficit hspu 45/25
4 ring dips weighted  20/10
5 c2b

Rest 3 min

6 min amrap
3  hspu
4 ring dips
5 pull ups

Tips:  Watch this video to see straight leg T2B and knees to chest then to bar.

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