Warm Up

Chalk Talk:
Take a Few Minutes to Go Over the Entire Workout

General Warm-Up:
30 Seconds Work / 5 Seconds Rest X 2 Rounds
Air Bike
Pull-up Negatives
KB Floor Press Right
KB Floor Press Left
KB Goblet Squats

Clean Specific Warm-Up:
1 Round
20 Seconds Squat Hold
20 Seconds Prayer Stretch on Wall
On Coaches Call Out 8 Clean Grip Deadlift (Empty Bar)
On Coaches Call Out 8 Muscle Clean (Empty Bar)
On Coaches Call Out 8 Power Clean (Empty Bar)
On Coaches Call Out 8 Hang Power Clean (Empty Bar)
On Coaches Call Out 8 Front Squat (Empty Bar)

Pull-up Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
Passive Hang
Scapular Pull-Ups
Negative Pull-Ups
Pull-Ups

Handstand Specific Warm-Up:
20 Seconds Work / 5 Seconds Rest
Forearm Stretch
Hollow Body Hold
High Plank
Pike Hold on Floor

Bathroom Break and Scaling Options:

Strength

Build to a Heavy Complex in 10 Minutes

1 Power Clean + 1 Front Squat + 1 Hang Clean

Coaches’ Notes: Build Weight Each Round

WOD

For Reps – EMOM 14

COMPETITIVE

1) Max Strict Pull-Ups
2) Max Handstand Hold
3) Rest

PERFORMANCE

1) Max Banded Pull-Ups
2) Max Assisted Handstand Hold
3) Rest

LIFESTYLE

1) Max Ring Rows
2) Max High Plank or Pike Hold
3) Rest

Coaches’ Notes: This workout is to help build capacity with the upper body gymnastics movements. Push to technical failure each set. This is a good workout to have fun and try to hit a rep PR or a new skill if you don’t have handstands.

Large Class Option
For Reps With a Partner Switching Every 30 Seconds X 14 Rounds Each

1) Max Strict Pull-Ups
2) Max Handstand Hold
3) Rest