Context: Competition   – Do your best to finish this one ‘as prescribed’ and don’t forget to log it!

Mobility: Shoulder

Skill Practice Warm Up: Spend 10 minutes working on barbell lunges (front, back or overhead). Lunge out 20′ using progressively more challenging loads or more challenging variations, then walk the bar back to the rack. Plan on doing at least 4-6 ‘sets’. Share bars to reduce how much space is needed!

Metabolic Conditioning: “Crackerjack”

For time

100 ft walking lunge


Kipping Pull-up

Abmat Sit-Up

(repeat walking lunge after each set except last set of 6)

Scaling Guide:  10 – 20 minutes

Coaching Tips: Do some bigger set on the 21s and the 18s if you can. Break up the 15s and 12s, but go big again on the last couple rounds. Make sure you pull ups are legit (head over the bar and full extension at the bottom), and make sure you smart and not risking a hand rip. Wear knee sleeves or knee pads if you have them for the lunges. The knee must ‘kiss’ the floor every rep, and there must be full hip extension at the top.

Optional ‘Cash Out’ or Hypertrophy: 3 sets of 12 ring dips in a super set with 12 single leg deadlifts


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