Part A: Do 5 sets of the following, rest as needed between sets:
Part B: EMOM for 16 minutes do the following:
Results: For part B – did 2 wall walks every round and 8-8-7-6-5-5-5-5 reps of pullups.
Part 1: For form, do 5 sets of:
Part 2: Not for time do the following 9 sets of Deadlifts. Rest as needed between sets.
Part 3: Repeat of a workout I did in April 2014 which was one of the Masters Qualifiers for that year and took 16 minutes. For time do two rounds of:
Results: Completed the metcon in 15:17
Part A: Turkish Getup Ladder, do three reps in succession per hand at the following weights
Part B: Then for time do:
Immediately followed by 10 rounds of the following:
Then immediately followed by:
Results: Part B 32:51
This is the best tutorial I found on the kipping pullup and this is the best tutorial I have seen on bar muscle ups and how to use the core to get the kip.
Part A: For time: 200 Double Unders,
Part B: Then 30 seconds for 10 minutes do 20 seconds alternating each of the following:
Hold the PVC pipe as if you are hanging from a pullup bar. Arms locked out overhead the whole time you are holding.
Part C: Finally an AMRAP in 10 minutes:
Results: New PR for Double Unders, 106 unbroken in around 58 seconds. All 200 in 2:40. For the AMRAP did 6 rounds plus 15 Pushups, 10 V-Ups.
EMOM perform 5-4-3-2-1-2-3-4-5 of the first exercise and 5 of the second exercises of following couplets. For example in minute 1 do 5 Bench+5 Pullups, minute 2 do 4 Bench+ 5 Pullups, minute 3 do 3 Bench+5 Pullups, etc.:
Couplet 1:
Rest 2 minutes then do Couplet 2:
Rest 2 minutes then do Couplet 3:
Results: Needed a heavier Bench Press but otherwise worked pretty well.